Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Jerusalem artichoke vs. Pumpkin — In-Depth Nutrition Comparison

Compare

How are Jerusalem artichoke and Pumpkin different?

  • Jerusalem artichoke is higher in Iron, Vitamin B1, Phosphorus, Potassium, Vitamin B3, and Copper, however, Pumpkin is richer in Vitamin A RAE.
  • Daily need coverage for Iron from Jerusalem artichoke is 35% higher.
  • Jerusalem artichoke contains 6 times more Vitamin B1 than Pumpkin. While Jerusalem artichoke contains 0.2mg of Vitamin B1, Pumpkin contains only 0.031mg.

Jerusalem-artichokes, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Jerusalem artichoke vs Pumpkin 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 Iron +496.5%
Contains more Magnesium +88.9%
Contains more Phosphorus +160%
Contains more Potassium +86.5%
Contains more Copper +53.8%
Contains more Selenium +250%
Contains less Sodium -75%
Contains more Zinc +91.7%
Contains more Manganese +48.3%
Equal in Calcium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Iron +496.5%
Contains more Magnesium +88.9%
Contains more Phosphorus +160%
Contains more Potassium +86.5%
Contains more Copper +53.8%
Contains more Selenium +250%
Contains less Sodium -75%
Contains more Zinc +91.7%
Contains more Manganese +48.3%
Equal in Calcium - 15

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 B1 +545.2%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +75%
Contains more Folate +44.4%
Contains more Vitamin A +28675%
Contains more Vitamin E +321.1%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +30%
Contains more Vitamin K +700%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B3 +214.8%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +75%
Contains more Folate +44.4%
Contains more Vitamin A +28675%
Contains more Vitamin E +321.1%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +30%
Contains more Vitamin K +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +177.8%
Contains more Carbs +255.9%
Contains more Other +309.7%
Contains more Fats +600%
Contains more Water +20.1%
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +177.8%
Contains more Carbs +255.9%
Contains more Other +309.7%
Contains more Fats +600%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +300%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +300%

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 Pumpkin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Pumpkin Opinion
Net carbs 15.84g 3.8g Jerusalem artichoke
Protein 2g 0.72g Jerusalem artichoke
Fats 0.01g 0.07g Pumpkin
Carbs 17.44g 4.9g Jerusalem artichoke
Calories 73kcal 20kcal Jerusalem artichoke
Sugar 9.6g 2.08g Pumpkin
Fiber 1.6g 1.1g Jerusalem artichoke
Calcium 14mg 15mg Pumpkin
Iron 3.4mg 0.57mg Jerusalem artichoke
Magnesium 17mg 9mg Jerusalem artichoke
Phosphorus 78mg 30mg Jerusalem artichoke
Potassium 429mg 230mg Jerusalem artichoke
Sodium 4mg 1mg Pumpkin
Zinc 0.12mg 0.23mg Pumpkin
Copper 0.14mg 0.091mg Jerusalem artichoke
Manganese 0.06mg 0.089mg Pumpkin
Selenium 0.7µg 0.2µg Jerusalem artichoke
Vitamin A 20IU 5755IU Pumpkin
Vitamin A RAE 1µg 288µg Pumpkin
Vitamin E 0.19mg 0.8mg Pumpkin
Vitamin C 4mg 4.7mg Pumpkin
Vitamin B1 0.2mg 0.031mg Jerusalem artichoke
Vitamin B2 0.06mg 0.078mg Pumpkin
Vitamin B3 1.3mg 0.413mg Jerusalem artichoke
Vitamin B5 0.397mg 0.201mg Jerusalem artichoke
Vitamin B6 0.077mg 0.044mg Jerusalem artichoke
Folate 13µg 9µg Jerusalem artichoke
Vitamin K 0.1µg 0.8µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0g 0.037g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.009g Pumpkin
Polyunsaturated fat 0.001g 0.004g Pumpkin

Which food is preferable for your diet?

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

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%
Jerusalem artichoke
37%
Pumpkin
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 7.52g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.