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  6. Jerusalem artichoke vs. Mango

Jerusalem artichoke vs. Mango — In-Depth Nutrition Comparison

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Important differences between jerusalem artichoke and mango

  • Jerusalem artichoke has more iron, vitamin B1, phosphorus, and potassium; however, mango has more vitamin C, vitamin A, and folate.
  • Jerusalem artichoke's daily need coverage for iron is 41% more.
  • Jerusalem artichoke has 7 times more vitamin B1 than mango. Jerusalem artichoke has 0.2mg of vitamin B1, while mango has 0.028mg.
  • Mango has a higher glycemic index than jerusalem artichoke.

The food varieties used in the comparison are Jerusalem-artichokes, raw and Mangos, raw.

Infographic

Jerusalem artichoke vs Mango 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%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +155.4%
Contains more IronIron +2025%
Contains more CopperCopper +26.1%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +457.1%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -75%
~equal in Manganese ~0.063mg

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%
Mango
Mango
6
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +614.3%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +94.3%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more CholineCholine +294.7%
Contains more Vitamin CVitamin C +810%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin EVitamin E +373.7%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +230.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Mango DV% diff.
Iron 3.4mg 0.16mg 41%
Vitamin C 4mg 36.4mg 36%
Vitamin B1 0.2mg 0.028mg 14%
Phosphorus 78mg 14mg 9%
Potassium 429mg 168mg 8%
Folate 13µg 43µg 8%
Vitamin A 1µg 54µg 6%
Fructose 4.68g 6%
Vitamin E 0.19mg 0.9mg 5%
Choline 30mg 7.6mg 4%
Vitamin B5 0.397mg 0.197mg 4%
Vitamin B3 1.3mg 0.669mg 4%
Vitamin B6 0.077mg 0.119mg 3%
Copper 0.14mg 0.111mg 3%
Vitamin K 0.1µg 4.2µg 3%
Protein 2g 0.82g 2%
Magnesium 17mg 10mg 2%
Vitamin B2 0.06mg 0.038mg 2%
Fats 0.01g 0.38g 1%
Calories 73kcal 60kcal 1%
Carbs 17.44g 14.98g 1%
Net carbs 15.84g 13.38g N/A
Calcium 14mg 11mg 0%
Sugar 9.6g 13.66g N/A
Fiber 1.6g 1.6g 0%
Zinc 0.12mg 0.09mg 0%
Sodium 4mg 1mg 0%
Manganese 0.06mg 0.063mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0g 0.092g 0%
Monounsaturated fat 0.004g 0.14g 0%
Polyunsaturated fat 0.001g 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +143.9%
Contains more CarbsCarbs +16.4%
Contains more OtherOther +605.6%
Contains more FatsFats +3700%
~equal in Water ~83.46g

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
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +3400%
Contains more Poly. FatPolyunsaturated fat +7000%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.