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  6. Jerusalem artichoke vs. Nopales

Jerusalem artichoke vs. Nopales — In-Depth Nutrition Comparison

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How are Jerusalem artichoke and Nopales different?

  • Jerusalem artichoke is higher in Iron, Vitamin B1, Copper, Phosphorus, Vitamin B3, and Potassium, however, Nopales are richer in Manganese, Calcium, Magnesium, and Vitamin C.
  • Daily need coverage for Iron from Jerusalem artichoke is 35% higher.
  • Jerusalem artichoke contains 17 times more Vitamin B1 than Nopales. While Jerusalem artichoke contains 0.2mg of Vitamin B1, Nopales contain only 0.012mg.

Jerusalem-artichokes, raw and Nopales, raw are the varieties used in this article.

Infographic

Jerusalem artichoke vs Nopales 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.
Jerusalem artichoke
Jerusalem artichoke
5
:
4
Nopales
Nopales
Contains more Iron +476.3%
Contains more Phosphorus +387.5%
Contains more Potassium +66.9%
Contains less Sodium -81%
Contains more Copper +169.2%
Contains more Calcium +1071.4%
Contains more Magnesium +205.9%
Contains more Zinc +108.3%
Contains more Manganese +661.7%
Equal in Selenium - 0.7
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +476.3%
Contains more Phosphorus +387.5%
Contains more Potassium +66.9%
Contains less Sodium -81%
Contains more Copper +169.2%
Contains more Calcium +1071.4%
Contains more Magnesium +205.9%
Contains more Zinc +108.3%
Contains more Manganese +661.7%
Equal in Selenium - 0.7

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.
Jerusalem artichoke
Jerusalem artichoke
7
:
3
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +217.1%
Contains more Vitamin B5 +137.7%
Contains more Folate +333.3%
Contains more Vitamin A +2185%
Contains more Vitamin C +132.5%
Contains more Vitamin K +5200%
Equal in Vitamin B6 - 0.07
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +217.1%
Contains more Vitamin B5 +137.7%
Contains more Folate +333.3%
Contains more Vitamin A +2185%
Contains more Vitamin C +132.5%
Contains more Vitamin K +5200%
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
3
:
2
Nopales
Nopales
Contains more Protein +51.5%
Contains more Carbs +423.7%
Contains more Other +122.8%
Contains more Fats +800%
Contains more Water +20.7%
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +51.5%
Contains more Carbs +423.7%
Contains more Other +122.8%
Contains more Fats +800%
Contains more Water +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Nopales
Nopales
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +4900%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +4900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Nopales
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Nopales Opinion
Net carbs 15.84g 1.13g Jerusalem artichoke
Protein 2g 1.32g Jerusalem artichoke
Fats 0.01g 0.09g Nopales
Carbs 17.44g 3.33g Jerusalem artichoke
Calories 73kcal 16kcal Jerusalem artichoke
Sugar 9.6g 1.15g Nopales
Fiber 1.6g 2.2g Nopales
Calcium 14mg 164mg Nopales
Iron 3.4mg 0.59mg Jerusalem artichoke
Magnesium 17mg 52mg Nopales
Phosphorus 78mg 16mg Jerusalem artichoke
Potassium 429mg 257mg Jerusalem artichoke
Sodium 4mg 21mg Jerusalem artichoke
Zinc 0.12mg 0.25mg Nopales
Copper 0.14mg 0.052mg Jerusalem artichoke
Manganese 0.06mg 0.457mg Nopales
Selenium 0.7µg 0.7µg
Vitamin A 20IU 457IU Nopales
Vitamin A RAE 1µg 23µg Nopales
Vitamin E 0.19mg 0mg Jerusalem artichoke
Vitamin C 4mg 9.3mg Nopales
Vitamin B1 0.2mg 0.012mg Jerusalem artichoke
Vitamin B2 0.06mg 0.041mg Jerusalem artichoke
Vitamin B3 1.3mg 0.41mg Jerusalem artichoke
Vitamin B5 0.397mg 0.167mg Jerusalem artichoke
Vitamin B6 0.077mg 0.07mg Jerusalem artichoke
Folate 13µg 3µg Jerusalem artichoke
Vitamin K 0.1µg 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0g 0.016g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.018g Nopales
Polyunsaturated fat 0.001g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Jerusalem artichoke
10%
Nopales
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 8.45g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.016g)
Which food is richer in vitamins?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.