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Jerusalem artichoke vs Cauliflower - In-Depth Nutrition Comparison

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Differences between Jerusalem artichoke and Cauliflower

  • Jerusalem artichoke has more Iron, Vitamin B1, and Copper, while Cauliflower has more Vitamin C, Vitamin K, Folate, Vitamin B6, and Vitamin B5.
  • Cauliflower's daily need coverage for Vitamin C is 49% higher.
  • Cauliflower contains 8 times less Iron than Jerusalem artichoke. Jerusalem artichoke contains 3.4mg of Iron, while Cauliflower contains 0.42mg.

The food types used in this comparison are Jerusalem-artichokes, raw and Cauliflower, raw.

Infographic

Jerusalem artichoke vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +709.5%
Contains more Potassium +43.5%
Contains more Magnesium +13.3%
Contains more Copper +259%
Contains more Phosphorus +77.3%
Contains less Sodium -86.7%
Contains more Calcium +57.1%
Contains more Zinc +125%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +709.5%
Contains more Potassium +43.5%
Contains more Magnesium +13.3%
Contains more Copper +259%
Contains more Phosphorus +77.3%
Contains less Sodium -86.7%
Contains more Calcium +57.1%
Contains more Zinc +125%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +156.4%
Contains more Vitamin C +1105%
Contains more Vitamin B5 +68%
Contains more Vitamin B6 +139%
Contains more Vitamin K +15400%
Contains more Folate +338.5%
Equal in Vitamin B2 - 0.06
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +156.4%
Contains more Vitamin C +1105%
Contains more Vitamin B5 +68%
Contains more Vitamin B6 +139%
Contains more Vitamin K +15400%
Contains more Folate +338.5%
Equal in Vitamin B2 - 0.06

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Jerusalem artichoke
30
Cauliflower
Mineral Summary Score
33
Jerusalem artichoke
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Jerusalem artichoke
12%
Cauliflower
Carbohydrates
17%
Jerusalem artichoke
5%
Cauliflower
Fats
0%
Jerusalem artichoke
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jerusalem artichoke Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.69g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Cauliflower Opinion
Calories 73 25 Jerusalem artichoke
Protein 2 1.92 Jerusalem artichoke
Fats 0.01 0.28 Cauliflower
Vitamin C 4 48.2 Cauliflower
Net carbs 15.84000015258789 2.9700000286102295 Jerusalem artichoke
Carbs 17.44 4.97 Jerusalem artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 3.4 0.42 Jerusalem artichoke
Calcium 14 22 Cauliflower
Potassium 429 299 Jerusalem artichoke
Magnesium 17 15 Jerusalem artichoke
Sugar 9.6 1.91 Cauliflower
Fiber 1.6 2 Cauliflower
Copper 0.14 0.039 Jerusalem artichoke
Zinc 0.12 0.27 Cauliflower
Starch
Phosphorus 78 44 Jerusalem artichoke
Sodium 4 30 Jerusalem artichoke
Vitamin A 20 0 Jerusalem artichoke
Vitamin E 0.19 0.08 Jerusalem artichoke
Vitamin D 0 0
Vitamin B1 0.2 0.05 Jerusalem artichoke
Vitamin B2 0.06 0.06
Vitamin B3 1.3 0.507 Jerusalem artichoke
Vitamin B5 0.397 0.667 Cauliflower
Vitamin B6 0.077 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 0.1 15.5 Cauliflower
Folate 13 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0 0.13 Jerusalem artichoke
Monounsaturated Fat 0.004 0.034 Cauliflower
Polyunsaturated fat 0.001 0.031 Cauliflower
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.