Jerusalem artichoke vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between jerusalem artichoke and mashed potato
- Jerusalem artichoke is higher in iron, vitamin B1, and copper, yet mashed potato is higher in polyunsaturated fat.
- Jerusalem artichoke covers your daily iron needs 39% more than mashed potato.
- Jerusalem artichoke contains 19 times more sugar than mashed potato. While jerusalem artichoke contains 9.6g of sugar, mashed potato contains only 0.5g.
- The glycemic index of jerusalem artichoke is lower.
Food varieties used in this article are Jerusalem-artichokes, raw and Fast foods, potato, mashed.
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 MagnesiumMagnesium | +13.3% |
| Contains more PotassiumPotassium | +50% |
| Contains more IronIron | +996.8% |
| Contains more CopperCopper | +300% |
| Contains more PhosphorusPhosphorus | +32.2% |
| Contains less SodiumSodium | -98.7% |
| Contains more CalciumCalcium | +28.6% |
| Contains more ZincZinc | +83.3% |
| Contains more ManganeseManganese | +63.3% |
| Contains more SeleniumSelenium | +14.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1233.3% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +20.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +44.4% |
| Contains more CholineCholine | +123.9% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +121.1% |
| Contains more Vitamin B6Vitamin B6 | +55.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +5800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.4mg | 0.31mg | 39% |
| Vitamin B1 | 0.2mg | 0.015mg | 15% |
| Sodium | 4mg | 306mg | 13% |
| Copper | 0.14mg | 0.035mg | 12% |
| Polyunsaturated fat | 0.001g | 1.342g | 9% |
| Vitamin B5 | 0.397mg | 8% | |
| Vitamin A | 1µg | 43µg | 5% |
| Vitamin K | 0.1µg | 5.9µg | 5% |
| Starch | 12.1g | 5% | |
| Fats | 0.01g | 2.82g | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Potassium | 429mg | 286mg | 4% |
| Choline | 30mg | 13.4mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B6 | 0.077mg | 0.12mg | 3% |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Saturated fat | 0g | 0.577g | 3% |
| Phosphorus | 78mg | 59mg | 3% |
| Monounsaturated fat | 0.004g | 0.72g | 2% |
| Vitamin E | 0.19mg | 0.42mg | 2% |
| Manganese | 0.06mg | 0.098mg | 2% |
| Protein | 2g | 1.65g | 1% |
| Zinc | 0.12mg | 0.22mg | 1% |
| Vitamin B3 | 1.3mg | 1.08mg | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Folate | 13µg | 9µg | 1% |
| Carbs | 17.44g | 14.65g | 1% |
| Calories | 73kcal | 89kcal | 1% |
| Net carbs | 15.84g | 13.35g | N/A |
| Magnesium | 17mg | 15mg | 0% |
| Calcium | 14mg | 18mg | 0% |
| Sugar | 9.6g | 0.5g | N/A |
| Selenium | 0.7µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +21.2% |
| Contains more CarbsCarbs | +19% |
| Contains more OtherOther | +101.6% |
| Contains more FatsFats | +28100% |
~equal in
Water
~79.62g
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +17900% |
| Contains more Poly. FatPolyunsaturated fat | +134100% |
