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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 RAE, Vitamin E , and Vitamin C.
  • Pumpkin covers your daily need of Vitamin A RAE 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 Magnesium +41.7%
Contains more Phosphorus +77.3%
Contains more Potassium +26.2%
Contains more Copper +10.2%
Contains more Calcium +50%
Contains less Sodium -75%
Contains more Zinc +166.7%
Equal in Copper - 0.127
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Iron +325%
Contains more Magnesium +41.7%
Contains more Phosphorus +77.3%
Contains more Potassium +26.2%
Contains more Copper +10.2%
Contains more Calcium +50%
Contains less Sodium -75%
Contains more Zinc +166.7%
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 A +42465%
Contains more Vitamin E +457.9%
Contains more Vitamin C +125%
Contains more Vitamin B2 +83.3%
Contains more Folate +23.1%
Contains more Vitamin K +1000%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 A +42465%
Contains more Vitamin E +457.9%
Contains more Vitamin C +125%
Contains more Vitamin B2 +83.3%
Contains more Folate +23.1%
Contains more Vitamin K +1000%

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Pumpkin Opinion
Net carbs 15.84g 6g Jerusalem artichoke
Protein 2g 1g Jerusalem artichoke
Fats 0.01g 0.1g Pumpkin
Carbs 17.44g 6.5g Jerusalem artichoke
Calories 73kcal 26kcal Jerusalem artichoke
Starch g g
Fructose g g
Sugar 9.6g 2.76g Pumpkin
Fiber 1.6g 0.5g Jerusalem artichoke
Calcium 14mg 21mg Pumpkin
Iron 3.4mg 0.8mg Jerusalem artichoke
Magnesium 17mg 12mg Jerusalem artichoke
Phosphorus 78mg 44mg Jerusalem artichoke
Potassium 429mg 340mg Jerusalem artichoke
Sodium 4mg 1mg Pumpkin
Zinc 0.12mg 0.32mg Pumpkin
Copper 0.14mg 0.127mg Jerusalem artichoke
Vitamin A 20IU 8513IU Pumpkin
Vitamin E 0.19mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 9mg Pumpkin
Vitamin B1 0.2mg 0.05mg Jerusalem artichoke
Vitamin B2 0.06mg 0.11mg Pumpkin
Vitamin B3 1.3mg 0.6mg Jerusalem artichoke
Vitamin B5 0.397mg 0.298mg Jerusalem artichoke
Vitamin B6 0.077mg 0.061mg Jerusalem artichoke
Folate 13µg 16µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.1µg Pumpkin
Tryptophan mg 0.012mg Pumpkin
Threonine mg 0.029mg Pumpkin
Isoleucine mg 0.031mg Pumpkin
Leucine mg 0.046mg Pumpkin
Lysine mg 0.054mg Pumpkin
Methionine mg 0.011mg Pumpkin
Phenylalanine mg 0.032mg Pumpkin
Valine mg 0.035mg Pumpkin
Histidine mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.052g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.013g Pumpkin
Polyunsaturated fat 0.001g 0.005g 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

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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

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.

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.