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  6. Jerusalem artichoke vs. Chard raw

Jerusalem artichoke vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between jerusalem artichoke and chard raw

  • Jerusalem artichoke has more iron, vitamin B1, and vitamin B3; however, chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, manganese, and vitamin E.
  • Chard raw covers your daily need for vitamin K, 692% more than jerusalem artichoke.
  • Jerusalem artichoke has 5 times more vitamin B1 than chard raw. While jerusalem artichoke has 0.2mg of vitamin B1, chard raw has only 0.04mg.
  • Jerusalem artichoke has less sodium.

These are the specific foods used in this comparison Jerusalem-artichokes, raw and Chard, swiss, raw.

Infographic

Jerusalem artichoke vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +88.9%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +264.3%
Contains more CopperCopper +27.9%
Contains more ZincZinc +200%
Contains more ManganeseManganese +510%
Contains more SeleniumSelenium +28.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more CholineCholine +66.7%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +894.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +829900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin A 1µg 306µg 34%
Vitamin C 4mg 30mg 29%
Iron 3.4mg 1.8mg 20%
Magnesium 17mg 81mg 15%
Vitamin B1 0.2mg 0.04mg 13%
Manganese 0.06mg 0.366mg 13%
Vitamin E 0.19mg 1.89mg 11%
Sodium 4mg 213mg 9%
Vitamin B3 1.3mg 0.4mg 6%
Vitamin B5 0.397mg 0.172mg 5%
Carbs 17.44g 3.74g 5%
Phosphorus 78mg 46mg 5%
Calcium 14mg 51mg 4%
Copper 0.14mg 0.179mg 4%
Calories 73kcal 19kcal 3%
Zinc 0.12mg 0.36mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Vitamin B6 0.077mg 0.099mg 2%
Choline 30mg 18mg 2%
Potassium 429mg 379mg 1%
Protein 2g 1.8g 0%
Fats 0.01g 0.2g 0%
Net carbs 15.84g 2.14g N/A
Sugar 9.6g 1.1g N/A
Fiber 1.6g 1.6g 0%
Selenium 0.7µg 0.9µg 0%
Folate 13µg 14µg 0%
Saturated fat 0g 0.03g 0%
Monounsaturated fat 0.004g 0.04g 0%
Polyunsaturated fat 0.001g 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +366.3%
Contains more OtherOther +58.8%
Contains more FatsFats +1900%
Contains more WaterWater +18.8%
~equal in Protein ~1.8g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +6900%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.