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  6. Jerusalem artichoke vs. Buckwheat

Jerusalem artichoke vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Jerusalem artichoke and Buckwheat?

  • Jerusalem artichoke is richer in Iron, Vitamin B1, and Potassium, yet Buckwheat is richer in Manganese, and Magnesium.
  • Jerusalem artichoke's daily need coverage for Iron is 33% higher.
  • Jerusalem artichoke has 11 times more Sugar than Buckwheat. Jerusalem artichoke has 9.6g of Sugar, while Buckwheat has 0.9g.

We used Jerusalem-artichokes, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Jerusalem artichoke vs Buckwheat 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.
Jerusalem artichoke
Jerusalem artichoke
4
:
5
Buckwheat
Buckwheat
Contains more Calcium +100%
Contains more Iron +325%
Contains more Phosphorus +11.4%
Contains more Potassium +387.5%
Contains more Magnesium +200%
Contains more Zinc +408.3%
Contains more Manganese +571.7%
Contains more Selenium +214.3%
Equal in Sodium - 4
Equal in Copper - 0.146
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +100%
Contains more Iron +325%
Contains more Phosphorus +11.4%
Contains more Potassium +387.5%
Contains more Magnesium +200%
Contains more Zinc +408.3%
Contains more Manganese +571.7%
Contains more Selenium +214.3%
Equal in Sodium - 4
Equal in Copper - 0.146

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.
Jerusalem artichoke
Jerusalem artichoke
7
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +111.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +10.6%
Contains more Vitamin K +1800%
Equal in Vitamin B5 - 0.359
Equal in Vitamin B6 - 0.077
Equal in Folate - 14
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +111.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +38.3%
Contains more Vitamin B5 +10.6%
Contains more Vitamin K +1800%
Equal in Vitamin B5 - 0.359
Equal in Vitamin B6 - 0.077
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
2
:
3
Buckwheat
Buckwheat
Contains more Other +490.7%
Contains more Protein +69%
Contains more Fats +6100%
Contains more Carbs +14.3%
Equal in Water - 75.63
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Other +490.7%
Contains more Protein +69%
Contains more Fats +6100%
Contains more Carbs +14.3%
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +4600%
Contains more Polyunsaturated fat +18700%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +4600%
Contains more Polyunsaturated fat +18700%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Buckwheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Buckwheat Opinion
Net carbs 15.84g 17.24g Buckwheat
Protein 2g 3.38g Buckwheat
Fats 0.01g 0.62g Buckwheat
Carbs 17.44g 19.94g Buckwheat
Calories 73kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 9.6g 0.9g Buckwheat
Fiber 1.6g 2.7g Buckwheat
Calcium 14mg 7mg Jerusalem artichoke
Iron 3.4mg 0.8mg Jerusalem artichoke
Magnesium 17mg 51mg Buckwheat
Phosphorus 78mg 70mg Jerusalem artichoke
Potassium 429mg 88mg Jerusalem artichoke
Sodium 4mg 4mg
Zinc 0.12mg 0.61mg Buckwheat
Copper 0.14mg 0.146mg Buckwheat
Manganese 0.06mg 0.403mg Buckwheat
Selenium 0.7µg 2.2µg Buckwheat
Vitamin A 20IU 0IU Jerusalem artichoke
Vitamin A RAE 1µg 0µg Jerusalem artichoke
Vitamin E 0.19mg 0.09mg Jerusalem artichoke
Vitamin C 4mg 0mg Jerusalem artichoke
Vitamin B1 0.2mg 0.04mg Jerusalem artichoke
Vitamin B2 0.06mg 0.039mg Jerusalem artichoke
Vitamin B3 1.3mg 0.94mg Jerusalem artichoke
Vitamin B5 0.397mg 0.359mg Jerusalem artichoke
Vitamin B6 0.077mg 0.077mg
Folate 13µg 14µg Buckwheat
Vitamin K 0.1µg 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0g 0.134g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.188g Buckwheat
Polyunsaturated fat 0.001g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Jerusalem artichoke
8%
Buckwheat
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 19)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $2)
Which food is richer in vitamins?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 8.7g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.