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  6. Jerusalem artichoke vs. Mustard Greens Raw

Jerusalem artichoke vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between jerusalem artichoke and mustard Greens Raw?

  • Jerusalem artichoke is richer in iron, vitamin B1, and choline, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, calcium, vitamin B6, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Jerusalem artichoke has 60 times more choline than mustard Greens Raw. Jerusalem artichoke has 30mg of choline, while mustard Greens Raw have 0.5mg.

We used Jerusalem-artichokes, raw and Mustard greens, raw types in this comparison.

Infographic

Jerusalem artichoke vs Mustard Greens Raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +107.3%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +721.4%
Contains more CopperCopper +17.9%
Contains more ZincZinc +108.3%
Contains more SeleniumSelenium +28.6%

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%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin B5Vitamin B5 +89%
Contains more CholineCholine +5900%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +957.9%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin KVitamin K +257400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Mustard Greens Raw DV% diff.
Vitamin K 0.1µg 257.5µg 215%
Vitamin C 4mg 70mg 73%
Iron 3.4mg 1.64mg 22%
Vitamin A 1µg 151µg 17%
Vitamin E 0.19mg 2.01mg 12%
Calcium 14mg 115mg 10%
Vitamin B1 0.2mg 0.08mg 10%
Vitamin B6 0.077mg 0.18mg 8%
Fiber 1.6g 3.2g 6%
Choline 30mg 0.5mg 5%
Vitamin B2 0.06mg 0.11mg 4%
Vitamin B5 0.397mg 0.21mg 4%
Magnesium 17mg 32mg 4%
Carbs 17.44g 4.67g 4%
Copper 0.14mg 0.165mg 3%
Vitamin B3 1.3mg 0.8mg 3%
Phosphorus 78mg 58mg 3%
Manganese 0.06mg 3%
Protein 2g 2.86g 2%
Calories 73kcal 27kcal 2%
Sodium 4mg 20mg 1%
Zinc 0.12mg 0.25mg 1%
Potassium 429mg 384mg 1%
Fats 0.01g 0.42g 1%
Net carbs 15.84g 1.47g N/A
Sugar 9.6g 1.32g N/A
Selenium 0.7µg 0.9µg 0%
Folate 13µg 12µg 0%
Saturated fat 0g 0.01g 0%
Monounsaturated fat 0.004g 0.092g 0%
Polyunsaturated fat 0.001g 0.038g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +273.4%
Contains more OtherOther +88.1%
Contains more ProteinProtein +43%
Contains more FatsFats +4100%
Contains more WaterWater +16.3%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +2200%
Contains more Poly. FatPolyunsaturated fat +3700%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.