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  6. Jerusalem artichoke vs. Porridge

Jerusalem artichoke vs. Porridge — In-Depth Nutrition Comparison

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How are jerusalem artichoke and porridge different?

  • Jerusalem artichoke is higher in potassium, vitamin B1, copper, phosphorus, and vitamin B5; however, porridge is richer in calcium.
  • Daily need coverage for potassium for jerusalem artichoke is 12% higher.
  • Jerusalem artichoke contains 320 times more sugar than porridge. While jerusalem artichoke contains 9.6g of sugar, porridge contains only 0.03g.
  • Jerusalem artichoke has a lower glycemic index (32) than porridge (66).

Jerusalem-artichokes, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Jerusalem artichoke vs Porridge 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.
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +2581.3%
Contains more CopperCopper +250%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +521.4%
Contains more SeleniumSelenium +300%
~equal in Iron ~3.74mg
~equal in Zinc ~0.13mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more Vitamin B6Vitamin B6 +492.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Porridge DV% diff.
Potassium 429mg 16mg 12%
Vitamin B1 0.2mg 0.055mg 12%
Copper 0.14mg 0.04mg 11%
Phosphorus 78mg 15mg 9%
Vitamin B5 0.397mg 0.071mg 7%
Calcium 14mg 87mg 7%
Vitamin B6 0.077mg 0.013mg 5%
Vitamin B3 1.3mg 0.52mg 5%
Choline 30mg 5%
Fiber 1.6g 0.5g 4%
Iron 3.4mg 3.74mg 4%
Selenium 0.7µg 2.8µg 4%
Vitamin C 4mg 0mg 4%
Magnesium 17mg 5mg 3%
Vitamin B2 0.06mg 0.025mg 3%
Manganese 0.06mg 0mg 3%
Carbs 17.44g 10.52g 2%
Polyunsaturated fat 0.001g 0.114g 1%
Protein 2g 1.44g 1%
Calories 73kcal 50kcal 1%
Vitamin E 0.19mg 0.02mg 1%
Fats 0.01g 0.21g 0%
Net carbs 15.84g 10.02g N/A
Sugar 9.6g 0.03g N/A
Zinc 0.12mg 0.13mg 0%
Sodium 4mg 6mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 13µg 12µg 0%
Saturated fat 0g 0.033g 0%
Monounsaturated fat 0.004g 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +38.9%
Contains more CarbsCarbs +65.8%
Contains more OtherOther +1054.5%
Contains more FatsFats +2000%
Contains more WaterWater +12.3%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +11300%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.