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  6. Jerusalem artichoke vs. Dates

Jerusalem artichoke vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between jerusalem artichoke and dates

  • Jerusalem artichoke has more iron and vitamin B1; however, dates are higher in fiber, manganese, copper, vitamin B6, potassium, and magnesium.
  • Jerusalem artichoke covers your daily need for iron, 30% more than dates.
  • Jerusalem artichoke has 5 times more choline than dates. While jerusalem artichoke has 30mg of choline, dates have only 6.3mg.

These are the specific foods used in this comparison Jerusalem-artichokes, raw and Dates, deglet noor.

Infographic

Jerusalem artichoke vs Dates 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%
Dates
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more IronIron +233.3%
Contains more PhosphorusPhosphorus +25.8%
Contains more MagnesiumMagnesium +152.9%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +52.9%
Contains more CopperCopper +47.1%
Contains more ZincZinc +141.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +336.7%
Contains more SeleniumSelenium +328.6%

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%
Dates
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more CholineCholine +376.2%
Contains more Vitamin B5Vitamin B5 +48.4%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B3 ~1.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Dates DV% diff.
Iron 3.4mg 1.02mg 30%
Fiber 1.6g 8g 26%
Fructose 19.56g 24%
Carbs 17.44g 75.03g 19%
Vitamin B1 0.2mg 0.052mg 12%
Calories 73kcal 282kcal 10%
Manganese 0.06mg 0.262mg 9%
Potassium 429mg 656mg 7%
Vitamin B6 0.077mg 0.165mg 7%
Copper 0.14mg 0.206mg 7%
Magnesium 17mg 43mg 6%
Choline 30mg 6.3mg 4%
Selenium 0.7µg 3µg 4%
Vitamin B5 0.397mg 0.589mg 4%
Vitamin C 4mg 0.4mg 4%
Calcium 14mg 39mg 3%
Folate 13µg 19µg 2%
Vitamin K 0.1µg 2.7µg 2%
Phosphorus 78mg 62mg 2%
Zinc 0.12mg 0.29mg 2%
Fats 0.01g 0.39g 1%
Protein 2g 2.45g 1%
Vitamin E 0.19mg 0.05mg 1%
Net carbs 15.84g 67.03g N/A
Sugar 9.6g 63.35g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.06mg 0.066mg 0%
Vitamin B3 1.3mg 1.274mg 0%
Saturated fat 0g 0.032g 0%
Monounsaturated fat 0.004g 0.036g 0%
Polyunsaturated fat 0.001g 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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
Dates
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +280%
Contains more OtherOther +58.8%
Contains more ProteinProtein +22.5%
Contains more FatsFats +3800%
Contains more CarbsCarbs +330.2%

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
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +1800%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.