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  6. Jerusalem artichoke vs. Cheese

Jerusalem artichoke vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between jerusalem artichoke and cheese

  • Jerusalem artichoke is higher in iron, yet cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
  • Cheese covers your daily saturated fat needs 94% more than jerusalem artichoke.
  • Jerusalem artichoke contains 24 times more iron than cheese. While jerusalem artichoke contains 3.4mg of iron, cheese contains only 0.14mg.
  • The amount of sodium in jerusalem artichoke is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Cheese, cheddar.

Infographic

Jerusalem artichoke vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +464.5%
Contains more IronIron +2328.6%
Contains more CopperCopper +366.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +122.2%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +4971.4%
Contains more ZincZinc +2933.3%
Contains more PhosphorusPhosphorus +483.3%
Contains more SeleniumSelenium +3971.4%

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%
Cheese
Cheese
7
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B3Vitamin B3 +2103.4%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more CholineCholine +81.8%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin EVitamin E +273.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +107.7%
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Cheese DV% diff.
Saturated fat 0g 18.867g 86%
Calcium 14mg 710mg 70%
Phosphorus 78mg 455mg 54%
Fats 0.01g 33.31g 51%
Selenium 0.7µg 28.5µg 51%
Vitamin B12 0µg 1.1µg 46%
Protein 2g 22.87g 42%
Iron 3.4mg 0.14mg 41%
Vitamin A 1µg 330µg 37%
Cholesterol 0mg 99mg 33%
Zinc 0.12mg 3.64mg 32%
Vitamin B2 0.06mg 0.428mg 28%
Sodium 4mg 653mg 28%
Monounsaturated fat 0.004g 9.246g 23%
Calories 73kcal 404kcal 17%
Vitamin B1 0.2mg 0.029mg 14%
Copper 0.14mg 0.03mg 12%
Potassium 429mg 76mg 10%
Polyunsaturated fat 0.001g 1.421g 9%
Vitamin B3 1.3mg 0.059mg 8%
Fiber 1.6g 0g 6%
Carbs 17.44g 3.09g 5%
Vitamin C 4mg 0mg 4%
Folate 13µg 27µg 4%
Vitamin E 0.19mg 0.71mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Vitamin K 0.1µg 2.4µg 2%
Choline 30mg 16.5mg 2%
Magnesium 17mg 27mg 2%
Vitamin B6 0.077mg 0.066mg 1%
Manganese 0.06mg 0.027mg 1%
Net carbs 15.84g 3.09g N/A
Sugar 9.6g 0.48g N/A
Vitamin B5 0.397mg 0.41mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +464.4%
Contains more WaterWater +110.7%
Contains more ProteinProtein +1043.5%
Contains more FatsFats +333000%
Contains more OtherOther +46.1%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +231050%
Contains more Poly. FatPolyunsaturated fat +142000%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.