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  6. Jerusalem artichoke vs. Broad beans

Jerusalem artichoke vs. Broad beans — In-Depth Nutrition Comparison

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A recap on the differences between jerusalem artichoke and broad beans

  • Jerusalem artichoke is higher in iron, copper, potassium, vitamin B5, and vitamin B1, yet broad beans are higher in vitamin C, folate, manganese, fiber, and vitamin A.
  • Jerusalem artichoke covers your daily iron needs 24% more than broad beans.
  • Jerusalem artichoke contains 6 times more vitamin B5 than broad beans. While jerusalem artichoke contains 0.397mg of vitamin B5, broad beans contain only 0.066mg.
  • The glycemic index of jerusalem artichoke is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Jerusalem artichoke vs Broad beans infographic
Infographic link

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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more PotassiumPotassium +122.3%
Contains more IronIron +126.7%
Contains more CopperCopper +133.3%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +82.4%
Contains more CalciumCalcium +28.6%
Contains more ZincZinc +291.7%
Contains more ManganeseManganese +335%
Contains more SeleniumSelenium +42.9%
~equal in Phosphorus ~73mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8%
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B5Vitamin B5 +501.5%
Contains more Vitamin B6Vitamin B6 +165.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +395%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +346.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Broad beans DV% diff.
Iron 3.4mg 1.5mg 24%
Vitamin C 4mg 19.8mg 18%
Folate 13µg 58µg 11%
Copper 0.14mg 0.06mg 9%
Manganese 0.06mg 0.261mg 9%
Fiber 1.6g 3.6g 8%
Potassium 429mg 193mg 7%
Vitamin B5 0.397mg 0.066mg 7%
Protein 2g 4.8g 6%
Vitamin B1 0.2mg 0.128mg 6%
Choline 30mg 5%
Vitamin B6 0.077mg 0.029mg 4%
Magnesium 17mg 31mg 3%
Zinc 0.12mg 0.47mg 3%
Carbs 17.44g 10.1g 2%
Sodium 4mg 41mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Polyunsaturated fat 0.001g 0.303g 2%
Calories 73kcal 62kcal 1%
Fats 0.01g 0.5g 1%
Phosphorus 78mg 73mg 1%
Vitamin A 1µg 14µg 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 1µg 1%
Vitamin B3 1.3mg 1.2mg 1%
Saturated fat 0g 0.142g 1%
Net carbs 15.84g 6.5g N/A
Calcium 14mg 18mg 0%
Sugar 9.6g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.004g 0.02g 0%
Tryptophan 0.048mg 0%
Threonine 0.178mg 0%
Isoleucine 0.215mg 0%
Leucine 0.37mg 0%
Lysine 0.313mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.195mg 0%
Valine 0.235mg 0%
Histidine 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more CarbsCarbs +72.7%
Contains more OtherOther +182.2%
Contains more ProteinProtein +140%
Contains more FatsFats +4900%
~equal in Water ~83.7g

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +30200%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.