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  6. Jerusalem artichoke vs. Bean raw

Jerusalem artichoke vs. Bean raw — In-Depth Nutrition Comparison

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How are jerusalem artichoke and bean raw different?

  • Bean raw is higher than jerusalem artichoke in folate, copper, fiber, selenium, phosphorus, manganese, vitamin B1, magnesium, vitamin B6, and potassium.
  • Bean raw covers your daily need for folate, 128% more than jerusalem artichoke.

Jerusalem-artichokes, raw and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Jerusalem artichoke vs Bean raw infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +935.3%
Contains more CalciumCalcium +707.1%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +49.1%
Contains more CopperCopper +537.9%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +426.9%
Contains more ManganeseManganese +1813.3%
Contains more SeleniumSelenium +3885.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +57.5%
Contains more Vitamin EVitamin E +10.5%
Contains more Vitamin B1Vitamin B1 +256.5%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more Vitamin B6Vitamin B6 +515.6%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +3938.5%
Contains more CholineCholine +120.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.174mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Bean raw DV% diff.
Folate 13µg 525µg 128%
Copper 0.14mg 0.893mg 84%
Fiber 1.6g 15.5g 56%
Selenium 0.7µg 27.9µg 49%
Phosphorus 78mg 411mg 48%
Manganese 0.06mg 1.148mg 47%
Vitamin B1 0.2mg 0.713mg 43%
Protein 2g 21.42g 39%
Magnesium 17mg 176mg 38%
Vitamin B6 0.077mg 0.474mg 31%
Potassium 429mg 1393mg 28%
Iron 3.4mg 5.07mg 21%
Zinc 0.12mg 2.28mg 20%
Carbs 17.44g 62.55g 15%
Calories 73kcal 347kcal 14%
Starch 34.17g 14%
Vitamin B2 0.06mg 0.212mg 12%
Calcium 14mg 113mg 10%
Vitamin B5 0.397mg 0.785mg 8%
Choline 30mg 66.2mg 7%
Vitamin K 0.1µg 5.6µg 5%
Polyunsaturated fat 0.001g 0.407g 3%
Vitamin C 4mg 6.3mg 3%
Fats 0.01g 1.23g 2%
Monounsaturated fat 0.004g 0.229g 1%
Saturated fat 0g 0.235g 1%
Vitamin B3 1.3mg 1.174mg 1%
Net carbs 15.84g 47.05g N/A
Sugar 9.6g 2.11g N/A
Sodium 4mg 12mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.19mg 0.21mg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +588.5%
Contains more ProteinProtein +971%
Contains more FatsFats +12200%
Contains more CarbsCarbs +258.7%
Contains more OtherOther +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +5625%
Contains more Poly. FatPolyunsaturated fat +40600%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.