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  6. Jerusalem artichoke vs. Filo

Jerusalem artichoke vs. Filo — In-Depth Nutrition Comparison

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The main differences between jerusalem artichoke and filo

  • Jerusalem artichoke is richer in potassium, yet filo is richer in selenium, vitamin B1, vitamin B2, folate, manganese, and vitamin B3.
  • Daily need coverage for selenium for filo is 41% higher.
  • Jerusalem artichoke contains 6 times more potassium than filo. Jerusalem artichoke contains 429mg of potassium, while filo contains 74mg.
  • Jerusalem artichoke contains less sodium.

Food types used in this article are Jerusalem-artichokes, raw and Phyllo dough.

Infographic

Jerusalem artichoke vs Filo 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%
Filo
Filo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +479.7%
Contains more CopperCopper +38.6%
Contains less SodiumSodium -99.2%
Contains more ZincZinc +308.3%
Contains more ManganeseManganese +693.3%
Contains more SeleniumSelenium +3228.6%
~equal in Iron ~3.21mg
~equal in Phosphorus ~75mg

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%
Filo
Filo
5
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin B6Vitamin B6 +156.7%
Contains more CholineCholine +334.8%
Contains more Vitamin B1Vitamin B1 +170.5%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +576.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Filo DV% diff.
Selenium 0.7µg 23.3µg 41%
Vitamin B1 0.2mg 0.541mg 28%
Vitamin B2 0.06mg 0.341mg 22%
Sodium 4mg 483mg 21%
Folate 13µg 88µg 19%
Manganese 0.06mg 0.476mg 18%
Vitamin B3 1.3mg 4.073mg 17%
Carbs 17.44g 52.6g 12%
Calories 73kcal 299kcal 11%
Potassium 429mg 74mg 10%
Protein 2g 7.1g 10%
Fats 0.01g 6g 9%
Monounsaturated fat 0.004g 3.149g 8%
Saturated fat 0g 1.47g 7%
Polyunsaturated fat 0.001g 0.923g 6%
Vitamin B6 0.077mg 0.03mg 4%
Vitamin C 4mg 0mg 4%
Copper 0.14mg 0.101mg 4%
Choline 30mg 6.9mg 4%
Zinc 0.12mg 0.49mg 3%
Vitamin K 0.1µg 2.5µg 2%
Vitamin B5 0.397mg 0.302mg 2%
Iron 3.4mg 3.21mg 2%
Vitamin E 0.19mg 0.08mg 1%
Fiber 1.6g 1.9g 1%
Net carbs 15.84g 50.7g N/A
Magnesium 17mg 15mg 0%
Calcium 14mg 11mg 0%
Sugar 9.6g 0.18g N/A
Phosphorus 78mg 75mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +139.3%
Contains more OtherOther +49.4%
Contains more ProteinProtein +255%
Contains more FatsFats +59900%
Contains more CarbsCarbs +201.6%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +78625%
Contains more Poly. FatPolyunsaturated fat +92200%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.