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Jerusalem artichoke vs Garden asparagus - In-Depth Nutrition Comparison

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What are the differences between Jerusalem artichoke and Garden asparagus?

  • Jerusalem artichoke is higher in Iron, and Potassium, yet Garden asparagus is higher in Vitamin K, Folate, Vitamin E , Vitamin B2, and Copper.
  • Garden asparagus's daily need coverage for Vitamin K is 35% more.
  • Jerusalem artichoke has 2 times more Potassium than Garden asparagus. While Jerusalem artichoke has 429mg of Potassium, Garden asparagus has only 202mg.

We used Jerusalem-artichokes, raw and Asparagus, raw types in this article.

Infographic

Jerusalem artichoke vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +58.9%
Contains more Potassium +112.4%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%
Contains more Calcium +71.4%
Contains more Copper +35%
Contains more Zinc +350%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Iron +58.9%
Contains more Potassium +112.4%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%
Contains more Calcium +71.4%
Contains more Copper +35%
Contains more Zinc +350%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +44.9%
Contains more Vitamin C +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +41500%
Contains more Folate +300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +44.9%
Contains more Vitamin C +40%
Contains more Vitamin A +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Vitamin K +41500%
Contains more Folate +300%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Jerusalem artichoke
29
Garden asparagus
Mineral Summary Score
33
Jerusalem artichoke
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Jerusalem artichoke
13%
Garden asparagus
Carbohydrates
17%
Jerusalem artichoke
4%
Garden asparagus
Fats
0%
Jerusalem artichoke
1%
Garden asparagus

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jerusalem artichoke Garden asparagus
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $3.6)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 7.72g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Garden asparagus Opinion
Calories 73 20 Jerusalem artichoke
Protein 2 2.2 Garden asparagus
Fats 0.01 0.12 Garden asparagus
Vitamin C 4 5.6 Garden asparagus
Net carbs 15.84000015258789 1.7799999713897705 Jerusalem artichoke
Carbs 17.44 3.88 Jerusalem artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 3.4 2.14 Jerusalem artichoke
Calcium 14 24 Garden asparagus
Potassium 429 202 Jerusalem artichoke
Magnesium 17 14 Jerusalem artichoke
Sugar 9.6 1.88 Garden asparagus
Fiber 1.6 2.1 Garden asparagus
Copper 0.14 0.189 Garden asparagus
Zinc 0.12 0.54 Garden asparagus
Starch
Phosphorus 78 52 Jerusalem artichoke
Sodium 4 2 Garden asparagus
Vitamin A 20 756 Garden asparagus
Vitamin E 0.19 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.2 0.143 Jerusalem artichoke
Vitamin B2 0.06 0.141 Garden asparagus
Vitamin B3 1.3 0.978 Jerusalem artichoke
Vitamin B5 0.397 0.274 Jerusalem artichoke
Vitamin B6 0.077 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 0.1 41.6 Garden asparagus
Folate 13 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0 0.04 Jerusalem artichoke
Monounsaturated Fat 0.004 0 Jerusalem artichoke
Polyunsaturated fat 0.001 0.05 Garden asparagus
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.