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  6. Jerusalem artichoke vs. Cassava

Jerusalem artichoke vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between jerusalem artichoke and cassava

  • Jerusalem artichoke has more iron, vitamin B1, phosphorus, and vitamin B5; however, cassava is richer in vitamin C and manganese.
  • Jerusalem artichoke covers your daily iron needs 39% more than cassava.
  • Cassava has 6 times less sugar than jerusalem artichoke. Jerusalem artichoke has 9.6g of sugar, while cassava has 1.7g.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of jerusalem artichoke is 32.

Specific food types used in this comparison are Jerusalem-artichokes, raw and Cassava, raw.

Infographic

Jerusalem artichoke vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more PotassiumPotassium +58.3%
Contains more IronIron +1159.3%
Contains more CopperCopper +40%
Contains more PhosphorusPhosphorus +188.9%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +183.3%
Contains more ManganeseManganese +540%
~equal in Selenium ~0.7µg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +129.9%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B5Vitamin B5 +271%
Contains more CholineCholine +26.6%
Contains more Vitamin CVitamin C +415%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +107.7%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Cassava DV% diff.
Iron 3.4mg 0.27mg 39%
Vitamin C 4mg 20.6mg 18%
Manganese 0.06mg 0.384mg 14%
Vitamin B1 0.2mg 0.087mg 9%
Carbs 17.44g 38.06g 7%
Phosphorus 78mg 27mg 7%
Vitamin B5 0.397mg 0.107mg 6%
Potassium 429mg 271mg 5%
Copper 0.14mg 0.1mg 4%
Folate 13µg 27µg 4%
Calories 73kcal 160kcal 4%
Vitamin B3 1.3mg 0.854mg 3%
Vitamin K 0.1µg 1.9µg 2%
Zinc 0.12mg 0.34mg 2%
Protein 2g 1.36g 1%
Choline 30mg 23.7mg 1%
Vitamin B6 0.077mg 0.088mg 1%
Vitamin B2 0.06mg 0.048mg 1%
Fiber 1.6g 1.8g 1%
Magnesium 17mg 21mg 1%
Fats 0.01g 0.28g 0%
Net carbs 15.84g 36.26g N/A
Calcium 14mg 16mg 0%
Sugar 9.6g 1.7g N/A
Sodium 4mg 14mg 0%
Vitamin E 0.19mg 0.19mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0g 0.074g 0%
Monounsaturated fat 0.004g 0.075g 0%
Polyunsaturated fat 0.001g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +47.1%
Contains more WaterWater +30.7%
Contains more OtherOther +309.7%
Contains more FatsFats +2700%
Contains more CarbsCarbs +118.2%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1775%
Contains more Poly. FatPolyunsaturated fat +4700%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.