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Jerusalem artichoke vs Pumpkin - In-Depth Nutrition Comparison

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How are Jerusalem artichoke and Pumpkin different?

  • Jerusalem artichoke is richer in Iron, and Vitamin B1, while Pumpkin is higher in Vitamin A, Vitamin E , and Vitamin C.
  • Pumpkin covers your daily need of Vitamin A 47% more than Jerusalem artichoke.
  • Jerusalem artichoke contains 4 times more Iron than Pumpkin. Jerusalem artichoke contains 3.4mg of Iron, while Pumpkin contains 0.8mg.

Jerusalem-artichokes, raw and Pumpkin, raw types were used in this article.

Infographic

Jerusalem artichoke vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +325%
Contains more Potassium +26.2%
Contains more Magnesium +41.7%
Contains more Copper +10.2%
Contains more Phosphorus +77.3%
Contains more Calcium +50%
Contains more Zinc +166.7%
Contains less Sodium -75%
Equal in Copper - 0.127
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +325%
Contains more Potassium +26.2%
Contains more Magnesium +41.7%
Contains more Copper +10.2%
Contains more Phosphorus +77.3%
Contains more Calcium +50%
Contains more Zinc +166.7%
Contains less Sodium -75%
Equal in Copper - 0.127

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +33.2%
Contains more Vitamin B6 +26.2%
Contains more Vitamin C +125%
Contains more Vitamin A +42465%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +83.3%
Contains more Vitamin K +1000%
Contains more Folate +23.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +33.2%
Contains more Vitamin B6 +26.2%
Contains more Vitamin C +125%
Contains more Vitamin A +42465%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +83.3%
Contains more Vitamin K +1000%
Contains more Folate +23.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Jerusalem artichoke
55
Pumpkin
Mineral Summary Score
33
Jerusalem artichoke
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Jerusalem artichoke
6%
Pumpkin
Carbohydrates
17%
Jerusalem artichoke
7%
Pumpkin
Fats
0%
Jerusalem artichoke
0%
Pumpkin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 6.84g)
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 - 0.052g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
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.

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Pumpkin Opinion
Calories 73 26 Jerusalem artichoke
Protein 2 1 Jerusalem artichoke
Fats 0.01 0.1 Pumpkin
Vitamin C 4 9 Pumpkin
Net carbs 15.84000015258789 6 Jerusalem artichoke
Carbs 17.44 6.5 Jerusalem artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 3.4 0.8 Jerusalem artichoke
Calcium 14 21 Pumpkin
Potassium 429 340 Jerusalem artichoke
Magnesium 17 12 Jerusalem artichoke
Sugar 9.6 2.76 Pumpkin
Fiber 1.6 0.5 Jerusalem artichoke
Copper 0.14 0.127 Jerusalem artichoke
Zinc 0.12 0.32 Pumpkin
Starch
Phosphorus 78 44 Jerusalem artichoke
Sodium 4 1 Pumpkin
Vitamin A 20 8513 Pumpkin
Vitamin E 0.19 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.2 0.05 Jerusalem artichoke
Vitamin B2 0.06 0.11 Pumpkin
Vitamin B3 1.3 0.6 Jerusalem artichoke
Vitamin B5 0.397 0.298 Jerusalem artichoke
Vitamin B6 0.077 0.061 Jerusalem artichoke
Vitamin B12 0 0
Vitamin K 0.1 1.1 Pumpkin
Folate 13 16 Pumpkin
Trans Fat 0 0
Saturated Fat 0 0.052 Jerusalem artichoke
Monounsaturated Fat 0.004 0.013 Pumpkin
Polyunsaturated fat 0.001 0.005 Pumpkin
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168448/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.