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  6. Jerusalem artichoke vs. Gourd

Jerusalem artichoke vs. Gourd — In-Depth Nutrition Comparison

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The main differences between jerusalem artichoke and gourd

  • Jerusalem artichoke is richer in iron, vitamin B1, copper, phosphorus, potassium, and vitamin B3, yet gourd is richer in vitamin C and zinc.
  • Daily need coverage for iron for jerusalem artichoke is 40% higher.
  • Jerusalem artichoke contains 7 times more vitamin B1 than gourd. Jerusalem artichoke contains 0.2mg of vitamin B1, while gourd contains 0.029mg.

Food types used in this article are Jerusalem-artichokes, raw and Gourd, white-flowered (calabash), raw.

Infographic

Jerusalem artichoke vs Gourd 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%
Gourd
Gourd
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +186%
Contains more IronIron +1600%
Contains more CopperCopper +438.5%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +85.7%
Contains more ZincZinc +483.3%
Contains less SodiumSodium -50%
~equal in Manganese ~0.066mg

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%
Gourd
Gourd
1
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +306.3%
Contains more Vitamin B5Vitamin B5 +161.2%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +152.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Gourd DV% diff.
Iron 3.4mg 0.2mg 40%
Vitamin B1 0.2mg 0.029mg 14%
Copper 0.14mg 0.026mg 13%
Phosphorus 78mg 13mg 9%
Potassium 429mg 150mg 8%
Vitamin C 4mg 10.1mg 7%
Vitamin B3 1.3mg 0.32mg 6%
Choline 30mg 5%
Carbs 17.44g 3.39g 5%
Vitamin B5 0.397mg 0.152mg 5%
Zinc 0.12mg 0.7mg 5%
Fiber 1.6g 0.5g 4%
Protein 2g 0.62g 3%
Vitamin B6 0.077mg 0.04mg 3%
Vitamin B2 0.06mg 0.022mg 3%
Calories 73kcal 14kcal 3%
Folate 13µg 6µg 2%
Vitamin E 0.19mg 1%
Selenium 0.7µg 0.2µg 1%
Calcium 14mg 26mg 1%
Magnesium 17mg 11mg 1%
Fats 0.01g 0.02g 0%
Net carbs 15.84g 2.89g N/A
Sugar 9.6g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0%
Manganese 0.06mg 0.066mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0g 0.002g 0%
Monounsaturated fat 0.004g 0.004g 0%
Polyunsaturated fat 0.001g 0.009g 0%
Tryptophan 0.003mg 0%
Threonine 0.018mg 0%
Isoleucine 0.033mg 0%
Leucine 0.036mg 0%
Lysine 0.021mg 0%
Methionine 0.004mg 0%
Phenylalanine 0.015mg 0%
Valine 0.027mg 0%
Histidine 0.004mg 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
Gourd
Gourd
2
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +222.6%
Contains more CarbsCarbs +414.5%
Contains more OtherOther +490.7%
Contains more FatsFats +100%
Contains more WaterWater +22.5%

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
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains less Sat. FatSaturated fat -100%
Contains more Poly. FatPolyunsaturated fat +800%
~equal in Monounsaturated fat ~0.004g

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.