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  6. Jerusalem artichoke vs. Edamame

Jerusalem artichoke vs. Edamame — In-Depth Nutrition Comparison

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How are Jerusalem artichoke and Edamame different?

  • Jerusalem artichoke is richer in Iron, while Edamame is higher in Folate, Manganese, Copper, Vitamin K, Fiber, Phosphorus, Zinc, Magnesium, and Vitamin B2.
  • Edamame covers your daily need of Folate 75% more than Jerusalem artichoke.

Jerusalem-artichokes, raw and Edamame, frozen, prepared types were used in this article.

Infographic

Jerusalem artichoke vs Edamame 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.
Jerusalem artichoke
Jerusalem artichoke
2
:
8
Edamame
Edamame
Contains more Iron +49.8%
Contains less Sodium -33.3%
Contains more Calcium +350%
Contains more Magnesium +276.5%
Contains more Phosphorus +116.7%
Contains more Zinc +1041.7%
Contains more Copper +146.4%
Contains more Manganese +1606.7%
Contains more Selenium +14.3%
Equal in Potassium - 436
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Iron +49.8%
Contains less Sodium -33.3%
Contains more Calcium +350%
Contains more Magnesium +276.5%
Contains more Phosphorus +116.7%
Contains more Zinc +1041.7%
Contains more Copper +146.4%
Contains more Manganese +1606.7%
Contains more Selenium +14.3%
Equal in Potassium - 436

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.
Jerusalem artichoke
Jerusalem artichoke
2
:
7
Edamame
Edamame
Contains more Vitamin B3 +42.1%
Contains more Vitamin A +1390%
Contains more Vitamin E +257.9%
Contains more Vitamin C +52.5%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B6 +29.9%
Contains more Folate +2292.3%
Contains more Vitamin K +26600%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B5 - 0.395
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin B3 +42.1%
Contains more Vitamin A +1390%
Contains more Vitamin E +257.9%
Contains more Vitamin C +52.5%
Contains more Vitamin B2 +158.3%
Contains more Vitamin B6 +29.9%
Contains more Folate +2292.3%
Contains more Vitamin K +26600%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B5 - 0.395

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
3
:
2
Edamame
Edamame
Contains more Carbs +95.7%
Contains more Other +109.9%
Contains more Protein +495.5%
Contains more Fats +51900%
Equal in Water - 72.77
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more Carbs +95.7%
Contains more Other +109.9%
Contains more Protein +495.5%
Contains more Fats +51900%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Edamame
Edamame
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +215500%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +31950%
Contains more Polyunsaturated fat +215500%

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 Edamame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Edamame Opinion
Net carbs 15.84g 3.71g Jerusalem artichoke
Protein 2g 11.91g Edamame
Fats 0.01g 5.2g Edamame
Carbs 17.44g 8.91g Jerusalem artichoke
Calories 73kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 9.6g 2.18g Edamame
Fiber 1.6g 5.2g Edamame
Calcium 14mg 63mg Edamame
Iron 3.4mg 2.27mg Jerusalem artichoke
Magnesium 17mg 64mg Edamame
Phosphorus 78mg 169mg Edamame
Potassium 429mg 436mg Edamame
Sodium 4mg 6mg Jerusalem artichoke
Zinc 0.12mg 1.37mg Edamame
Copper 0.14mg 0.345mg Edamame
Manganese 0.06mg 1.024mg Edamame
Selenium 0.7µg 0.8µg Edamame
Vitamin A 20IU 298IU Edamame
Vitamin A RAE 1µg 15µg Edamame
Vitamin E 0.19mg 0.68mg Edamame
Vitamin C 4mg 6.1mg Edamame
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.06mg 0.155mg Edamame
Vitamin B3 1.3mg 0.915mg Jerusalem artichoke
Vitamin B5 0.397mg 0.395mg Jerusalem artichoke
Vitamin B6 0.077mg 0.1mg Edamame
Folate 13µg 311µg Edamame
Vitamin K 0.1µg 26.7µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0g 0.009g Jerusalem artichoke
Saturated Fat 0g 0.62g Jerusalem artichoke
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.004g 1.282g Edamame
Polyunsaturated fat 0.001g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Edamame
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
55%
Edamame

Comparison summary

Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.62g)
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 7.42g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.