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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" charts 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%
Contains more Manganese +163.3%
Contains more Selenium +228.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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%
Contains more Manganese +163.3%
Contains more Selenium +228.6%

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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +349.5%
Contains more Other +337.9%
Contains more Fats +1100%
Contains more Water +19.5%
Equal in Protein - 2.2
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Carbs +349.5%
Contains more Other +337.9%
Contains more Fats +1100%
Contains more Water +19.5%
Equal in Protein - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4900%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4900%

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 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
Fructose 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
Manganese 0.06mg 0.158mg Garden asparagus
Selenium 0.7µg 2.3µg Garden asparagus
Vitamin A 20IU 756IU Garden asparagus
Vitamin A RAE 1µg 38µg Garden asparagus
Vitamin E 0.19mg 1.13mg Garden asparagus
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 K 0.1µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
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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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
29%
Garden asparagus
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
25%
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

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. 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.