Jerusalem artichoke vs. Pumpkin — In-Depth Nutrition Comparison
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How are jerusalem artichoke and pumpkins different?
- Jerusalem artichoke is higher in iron, vitamin B1, phosphorus, potassium, vitamin B3, and copper; however, pumpkins are richer in vitamin A.
- Daily need coverage for vitamin A for pumpkins is 115% higher.
- Jerusalem artichoke contains 6 times more vitamin B1 than pumpkins. While jerusalem artichoke contains 0.2mg of vitamin B1, pumpkins contain only 0.031mg.
- Jerusalem artichoke has a lower glycemic index (32) than pumpkins (52).
Jerusalem-artichokes, raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +88.9% |
| Contains more PotassiumPotassium | +86.5% |
| Contains more IronIron | +496.5% |
| Contains more CopperCopper | +53.8% |
| Contains more PhosphorusPhosphorus | +160% |
| Contains more SeleniumSelenium | +250% |
| Contains more ZincZinc | +91.7% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +48.3% |
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 B1Vitamin B1 | +545.2% |
| Contains more Vitamin B3Vitamin B3 | +214.8% |
| Contains more Vitamin B5Vitamin B5 | +97.5% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin CVitamin C | +17.5% |
| Contains more Vitamin AVitamin A | +28700% |
| Contains more Vitamin EVitamin E | +321.1% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin KVitamin K | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.4mg | 0.57mg | 35% |
| Vitamin A | 1µg | 288µg | 32% |
| Vitamin B1 | 0.2mg | 0.031mg | 14% |
| Phosphorus | 78mg | 30mg | 7% |
| Potassium | 429mg | 230mg | 6% |
| Vitamin B3 | 1.3mg | 0.413mg | 6% |
| Copper | 0.14mg | 0.091mg | 5% |
| Carbs | 17.44g | 4.9g | 4% |
| Vitamin E | 0.19mg | 0.8mg | 4% |
| Vitamin B5 | 0.397mg | 0.201mg | 4% |
| Choline | 30mg | 6.2mg | 4% |
| Calories | 73kcal | 20kcal | 3% |
| Protein | 2g | 0.72g | 3% |
| Vitamin B6 | 0.077mg | 0.044mg | 3% |
| Magnesium | 17mg | 9mg | 2% |
| Fiber | 1.6g | 1.1g | 2% |
| Vitamin C | 4mg | 4.7mg | 1% |
| Zinc | 0.12mg | 0.23mg | 1% |
| Manganese | 0.06mg | 0.089mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin B2 | 0.06mg | 0.078mg | 1% |
| Vitamin K | 0.1µg | 0.8µg | 1% |
| Folate | 13µg | 9µg | 1% |
| Fats | 0.01g | 0.07g | 0% |
| Net carbs | 15.84g | 3.8g | N/A |
| Calcium | 14mg | 15mg | 0% |
| Sugar | 9.6g | 2.08g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Saturated fat | 0g | 0.037g | 0% |
| Monounsaturated fat | 0.004g | 0.009g | 0% |
| Polyunsaturated fat | 0.001g | 0.004g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
| Contains more ProteinProtein | +177.8% |
| Contains more CarbsCarbs | +255.9% |
| Contains more OtherOther | +309.7% |
| Contains more FatsFats | +600% |
| Contains more WaterWater | +20.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +125% |
| Contains more Poly. FatPolyunsaturated fat | +300% |
