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Jerusalem artichoke vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between jerusalem artichoke and crackers

  • Crackers are higher than jerusalem artichoke in vitamin K, vitamin B2, phosphorus, folate, vitamin B3, vitamin E, manganese, and vitamin B1.
  • Crackers cover your daily vitamin K needs 58% more than jerusalem artichoke.
  • The amount of sodium in jerusalem artichoke is lower.
  • The glycemic index of jerusalem artichoke is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Crackers, standard snack-type, regular.

Infographic

Jerusalem artichoke vs Crackers 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +263.6%
Contains more CopperCopper +34.6%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +757.1%
Contains more IronIron +18.5%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +217.9%
Contains more ManganeseManganese +718.3%
Contains more SeleniumSelenium +857.1%
~equal in Magnesium ~18mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more CholineCholine +212.5%
Contains more Vitamin EVitamin E +1494.7%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +234.8%
Contains more Vitamin KVitamin K +69200%
Contains more FolateFolate +607.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.417mg
~equal in Vitamin B12 ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2384.4%
Contains more ProteinProtein +232%
Contains more FatsFats +264200%
Contains more CarbsCarbs +251.5%
~equal in Other ~2.49g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +163725%
Contains more Poly. FatPolyunsaturated fat +1313600%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Crackers
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Crackers DV% diff.
Polyunsaturated fat 0.001g 13.137g 88%
Vitamin K 0.1µg 69.3µg 58%
Fats 0.01g 26.43g 41%
Sodium 4mg 726mg 31%
Vitamin B2 0.06mg 0.456mg 30%
Saturated fat 0g 5.562g 25%
Phosphorus 78mg 248mg 24%
Calories 73kcal 510kcal 22%
Starch 49.69g 20%
Folate 13µg 92µg 20%
Manganese 0.06mg 0.491mg 19%
Vitamin E 0.19mg 3.03mg 19%
Vitamin B3 1.3mg 4.352mg 19%
Vitamin B1 0.2mg 0.416mg 18%
Monounsaturated fat 0.004g 6.553g 16%
Carbs 17.44g 61.3g 15%
Selenium 0.7µg 6.7µg 11%
Calcium 14mg 120mg 11%
Potassium 429mg 118mg 9%
Protein 2g 6.64g 9%
Iron 3.4mg 4.03mg 8%
Vitamin C 4mg 0mg 4%
Copper 0.14mg 0.104mg 4%
Choline 30mg 9.6mg 4%
Zinc 0.12mg 0.49mg 3%
Fiber 1.6g 2.3g 3%
Vitamin B6 0.077mg 0.063mg 1%
Net carbs 15.84g 59g N/A
Magnesium 17mg 18mg 0%
Sugar 9.6g 8.18g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.397mg 0.417mg 0%
Trans fat 0g 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Jerusalem artichoke
49%
Crackers
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
56%
Crackers

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 722mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 5.562g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 31)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $2)
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 1.42g)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.