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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 Magnesium +13.3%
Contains more Phosphorus +77.3%
Contains more Potassium +43.5%
Contains less Sodium -86.7%
Contains more Copper +259%
Contains more Calcium +57.1%
Contains more Zinc +125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Iron +709.5%
Contains more Magnesium +13.3%
Contains more Phosphorus +77.3%
Contains more Potassium +43.5%
Contains less Sodium -86.7%
Contains more Copper +259%
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 Folate +338.5%
Contains more Vitamin K +15400%
Equal in Vitamin B2 - 0.06
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%
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% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 Folate +338.5%
Contains more Vitamin K +15400%
Equal in Vitamin B2 - 0.06

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Cauliflower Opinion
Net carbs 15.84g 2.97g Jerusalem artichoke
Protein 2g 1.92g Jerusalem artichoke
Fats 0.01g 0.28g Cauliflower
Carbs 17.44g 4.97g Jerusalem artichoke
Calories 73kcal 25kcal Jerusalem artichoke
Starch g g
Fructose g 0.97g Cauliflower
Sugar 9.6g 1.91g Cauliflower
Fiber 1.6g 2g Cauliflower
Calcium 14mg 22mg Cauliflower
Iron 3.4mg 0.42mg Jerusalem artichoke
Magnesium 17mg 15mg Jerusalem artichoke
Phosphorus 78mg 44mg Jerusalem artichoke
Potassium 429mg 299mg Jerusalem artichoke
Sodium 4mg 30mg Jerusalem artichoke
Zinc 0.12mg 0.27mg Cauliflower
Copper 0.14mg 0.039mg Jerusalem artichoke
Vitamin A 20IU 0IU Jerusalem artichoke
Vitamin E 0.19mg 0.08mg Jerusalem artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 48.2mg Cauliflower
Vitamin B1 0.2mg 0.05mg Jerusalem artichoke
Vitamin B2 0.06mg 0.06mg
Vitamin B3 1.3mg 0.507mg Jerusalem artichoke
Vitamin B5 0.397mg 0.667mg Cauliflower
Vitamin B6 0.077mg 0.184mg Cauliflower
Folate 13µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 15.5µg Cauliflower
Tryptophan mg 0.02mg Cauliflower
Threonine mg 0.076mg Cauliflower
Isoleucine mg 0.071mg Cauliflower
Leucine mg 0.106mg Cauliflower
Lysine mg 0.217mg Cauliflower
Methionine mg 0.02mg Cauliflower
Phenylalanine mg 0.065mg Cauliflower
Valine mg 0.125mg Cauliflower
Histidine mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.13g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.034g Cauliflower
Polyunsaturated fat 0.001g 0.031g Cauliflower

Which food is preferable for your diet?

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

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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

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.

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.