Jerusalem artichoke vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
What are the differences between jerusalem artichoke and marrow-stem Kale?
- Jerusalem artichoke is higher in iron, vitamin B1, and copper, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, and vitamin E.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
- Jerusalem artichoke has 7 times more iron than marrow-stem Kale. While jerusalem artichoke has 3.4mg of iron, marrow-stem Kale has only 0.47mg.
We used Jerusalem-artichokes, raw and Collards, raw types in this article.
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.
| Contains more PotassiumPotassium | +101.4% |
| Contains more IronIron | +623.4% |
| Contains more CopperCopper | +204.3% |
| Contains more PhosphorusPhosphorus | +212% |
| Contains less SodiumSodium | -76.5% |
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more CalciumCalcium | +1557.1% |
| Contains more ZincZinc | +75% |
| Contains more ManganeseManganese | +996.7% |
| Contains more SeleniumSelenium | +85.7% |
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 B1Vitamin B1 | +270.4% |
| Contains more Vitamin B3Vitamin B3 | +75.2% |
| Contains more Vitamin B5Vitamin B5 | +48.7% |
| Contains more CholineCholine | +29.3% |
| Contains more Vitamin CVitamin C | +782.5% |
| Contains more Vitamin AVitamin A | +25000% |
| Contains more Vitamin EVitamin E | +1089.5% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B6Vitamin B6 | +114.3% |
| Contains more Vitamin KVitamin K | +437000% |
| Contains more FolateFolate | +892.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more CarbsCarbs | +221.8% |
| Contains more OtherOther | +91% |
| Contains more ProteinProtein | +51% |
| Contains more FatsFats | +6000% |
| Contains more WaterWater | +14.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +20000% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.1µg | 437.1µg | 364% |
| Iron | 3.4mg | 0.47mg | 37% |
| Vitamin C | 4mg | 35.3mg | 35% |
| Folate | 13µg | 129µg | 29% |
| Vitamin A | 1µg | 251µg | 28% |
| Manganese | 0.06mg | 0.658mg | 26% |
| Calcium | 14mg | 232mg | 22% |
| Vitamin E | 0.19mg | 2.26mg | 14% |
| Vitamin B1 | 0.2mg | 0.054mg | 12% |
| Fiber | 1.6g | 4g | 10% |
| Copper | 0.14mg | 0.046mg | 10% |
| Phosphorus | 78mg | 25mg | 8% |
| Vitamin B6 | 0.077mg | 0.165mg | 7% |
| Potassium | 429mg | 213mg | 6% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Carbs | 17.44g | 5.42g | 4% |
| Vitamin B5 | 0.397mg | 0.267mg | 3% |
| Vitamin B3 | 1.3mg | 0.742mg | 3% |
| Protein | 2g | 3.02g | 2% |
| Calories | 73kcal | 32kcal | 2% |
| Magnesium | 17mg | 27mg | 2% |
| Selenium | 0.7µg | 1.3µg | 1% |
| Fats | 0.01g | 0.61g | 1% |
| Sodium | 4mg | 17mg | 1% |
| Choline | 30mg | 23.2mg | 1% |
| Polyunsaturated fat | 0.001g | 0.201g | 1% |
| Zinc | 0.12mg | 0.21mg | 1% |
| Net carbs | 15.84g | 1.42g | N/A |
| Sugar | 9.6g | 0.46g | N/A |
| Saturated fat | 0g | 0.055g | 0% |
| Monounsaturated fat | 0.004g | 0.03g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
120%
Minerals Daily Need Coverage Score
28%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 9.14g)
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Jerusalem artichoke is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Jerusalem artichoke is cheaper (difference - $0.1)
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.
Which food is richer in vitamins?
?
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.