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  6. Jerusalem artichoke vs. Kiwi

Jerusalem artichoke vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between jerusalem artichoke and kiwi

  • Jerusalem artichoke is richer in iron, vitamin B1, phosphorus, and vitamin B3, yet kiwi is richer in vitamin C, vitamin K, vitamin E, and fiber.
  • Daily need coverage for vitamin C for kiwi is 99% higher.
  • Jerusalem artichoke contains 11 times more iron than kiwi. Jerusalem artichoke contains 3.4mg of iron, while kiwi contains 0.31mg.
  • Jerusalem artichoke has a lower glycemic index than kiwi.

Food types used in this article are Jerusalem-artichokes, raw and Kiwifruit, green, raw.

Infographic

Jerusalem artichoke vs Kiwi infographic
Infographic link

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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +996.8%
Contains more PhosphorusPhosphorus +129.4%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +142.9%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +63.3%
~equal in Magnesium ~17mg
~equal in Copper ~0.13mg

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%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +640.7%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +281.2%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more CholineCholine +284.6%
Contains more Vitamin CVitamin C +2217.5%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +668.4%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +92.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Kiwi DV% diff.
Vitamin C 4mg 92.7mg 99%
Iron 3.4mg 0.31mg 39%
Vitamin K 0.1µg 40.3µg 34%
Vitamin B1 0.2mg 0.027mg 14%
Vitamin E 0.19mg 1.46mg 8%
Vitamin B3 1.3mg 0.341mg 6%
Phosphorus 78mg 34mg 6%
Fiber 1.6g 3g 6%
Fructose 4.35g 5%
Choline 30mg 7.8mg 4%
Vitamin B5 0.397mg 0.183mg 4%
Potassium 429mg 312mg 3%
Folate 13µg 25µg 3%
Vitamin B2 0.06mg 0.025mg 3%
Protein 2g 1.14g 2%
Calcium 14mg 34mg 2%
Polyunsaturated fat 0.001g 0.287g 2%
Manganese 0.06mg 0.098mg 2%
Vitamin B6 0.077mg 0.063mg 1%
Fats 0.01g 0.52g 1%
Selenium 0.7µg 0.2µg 1%
Carbs 17.44g 14.66g 1%
Copper 0.14mg 0.13mg 1%
Calories 73kcal 61kcal 1%
Net carbs 15.84g 11.66g N/A
Magnesium 17mg 17mg 0%
Sugar 9.6g 8.99g N/A
Zinc 0.12mg 0.14mg 0%
Sodium 4mg 3mg 0%
Vitamin A 1µg 4µg 0%
Saturated fat 0g 0.029g 0%
Monounsaturated fat 0.004g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +75.4%
Contains more CarbsCarbs +19%
Contains more OtherOther +316.4%
Contains more FatsFats +5100%
~equal in Water ~83.07g

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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +28600%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.