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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 Magnesium +21.4%
Contains more Phosphorus +50%
Contains more Potassium +112.4%
Contains more Calcium +71.4%
Contains less Sodium -50%
Contains more Zinc +350%
Contains more Copper +35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Iron +58.9%
Contains more Magnesium +21.4%
Contains more Phosphorus +50%
Contains more Potassium +112.4%
Contains more Calcium +71.4%
Contains less Sodium -50%
Contains more Zinc +350%
Contains more Copper +35%

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 A +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin C +40%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Folate +300%
Contains more Vitamin K +41500%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +44.9%
Contains more Vitamin A +3680%
Contains more Vitamin E +494.7%
Contains more Vitamin C +40%
Contains more Vitamin B2 +135%
Contains more Vitamin B6 +18.2%
Contains more Folate +300%
Contains more Vitamin K +41500%

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Garden asparagus Opinion
Net carbs 15.84g 1.78g Jerusalem artichoke
Protein 2g 2.2g Garden asparagus
Fats 0.01g 0.12g Garden asparagus
Carbs 17.44g 3.88g Jerusalem artichoke
Calories 73kcal 20kcal Jerusalem artichoke
Starch g g
Fructose g 1g Garden asparagus
Sugar 9.6g 1.88g Garden asparagus
Fiber 1.6g 2.1g Garden asparagus
Calcium 14mg 24mg Garden asparagus
Iron 3.4mg 2.14mg Jerusalem artichoke
Magnesium 17mg 14mg Jerusalem artichoke
Phosphorus 78mg 52mg Jerusalem artichoke
Potassium 429mg 202mg Jerusalem artichoke
Sodium 4mg 2mg Garden asparagus
Zinc 0.12mg 0.54mg Garden asparagus
Copper 0.14mg 0.189mg Garden asparagus
Vitamin A 20IU 756IU Garden asparagus
Vitamin E 0.19mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 5.6mg Garden asparagus
Vitamin B1 0.2mg 0.143mg Jerusalem artichoke
Vitamin B2 0.06mg 0.141mg Garden asparagus
Vitamin B3 1.3mg 0.978mg Jerusalem artichoke
Vitamin B5 0.397mg 0.274mg Jerusalem artichoke
Vitamin B6 0.077mg 0.091mg Garden asparagus
Folate 13µg 52µg Garden asparagus
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 41.6µg Garden asparagus
Tryptophan mg 0.027mg Garden asparagus
Threonine mg 0.084mg Garden asparagus
Isoleucine mg 0.075mg Garden asparagus
Leucine mg 0.128mg Garden asparagus
Lysine mg 0.104mg Garden asparagus
Methionine mg 0.031mg Garden asparagus
Phenylalanine mg 0.075mg Garden asparagus
Valine mg 0.115mg Garden asparagus
Histidine mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.04g Jerusalem artichoke
Monounsaturated Fat 0.004g 0g Jerusalem artichoke
Polyunsaturated fat 0.001g 0.05g Garden asparagus

Which food is preferable for your diet?

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

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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

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.

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.