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  6. Jerusalem artichoke vs. Coconut

Jerusalem artichoke vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between jerusalem artichoke and coconut

  • Jerusalem artichoke has more iron and vitamin B1; however, coconut is richer in manganese, copper, fiber, selenium, and zinc.
  • Coconut covers your daily saturated fat needs 148% more than jerusalem artichoke.
  • Coconut has 3 times less vitamin B1 than jerusalem artichoke. Jerusalem artichoke has 0.2mg of vitamin B1, while coconut has 0.066mg.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of jerusalem artichoke is 32.

Specific food types used in this comparison are Jerusalem-artichokes, raw and Nuts, coconut meat, raw.

Infographic

Jerusalem artichoke vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +39.9%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +88.2%
Contains more CopperCopper +210.7%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +44.9%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +1342.9%
~equal in Calcium ~14mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +21.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more CholineCholine +147.9%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Coconut DV% diff.
Saturated fat 0g 29.698g 135%
Manganese 0.06mg 1.5mg 63%
Fats 0.01g 33.49g 52%
Copper 0.14mg 0.435mg 33%
Fiber 1.6g 9g 30%
Selenium 0.7µg 10.1µg 17%
Calories 73kcal 354kcal 14%
Iron 3.4mg 2.43mg 12%
Vitamin B1 0.2mg 0.066mg 11%
Zinc 0.12mg 1.1mg 9%
Phosphorus 78mg 113mg 5%
Vitamin B3 1.3mg 0.54mg 5%
Magnesium 17mg 32mg 4%
Monounsaturated fat 0.004g 1.425g 4%
Vitamin B2 0.06mg 0.02mg 3%
Choline 30mg 12.1mg 3%
Folate 13µg 26µg 3%
Protein 2g 3.33g 3%
Potassium 429mg 356mg 2%
Polyunsaturated fat 0.001g 0.366g 2%
Vitamin B5 0.397mg 0.3mg 2%
Vitamin B6 0.077mg 0.054mg 2%
Vitamin C 4mg 3.3mg 1%
Carbs 17.44g 15.23g 1%
Sodium 4mg 20mg 1%
Net carbs 15.84g 6.23g N/A
Calcium 14mg 14mg 0%
Sugar 9.6g 6.23g N/A
Vitamin E 0.19mg 0.24mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +14.5%
Contains more WaterWater +66%
Contains more OtherOther +164.6%
Contains more ProteinProtein +66.5%
Contains more FatsFats +334800%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +35525%
Contains more Poly. FatPolyunsaturated fat +36500%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.