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  6. Jerusalem artichoke vs. Pumpkin leaves

Jerusalem artichoke vs. Pumpkin leaves — In-Depth Nutrition Comparison

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The main differences between Jerusalem artichoke and Pumpkin leaves

  • Jerusalem artichoke is richer in Iron, Vitamin B1, and Vitamin B5, yet Pumpkin leaves are richer in Manganese, Vitamin A RAE, Vitamin B6, Vitamin C, Folate, and Vitamin B2.
  • Daily need coverage for Iron from Jerusalem artichoke is 15% higher.
  • Jerusalem artichoke contains 9 times more Vitamin B5 than Pumpkin leaves. Jerusalem artichoke contains 0.397mg of Vitamin B5, while Pumpkin leaves contain 0.042mg.

Food types used in this article are Jerusalem-artichokes, raw and Pumpkin leaves, raw.

Infographic

Jerusalem artichoke vs Pumpkin leaves 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.
Jerusalem artichoke
Jerusalem artichoke
3
:
7
Pumpkin leaves
Pumpkin leaves
Contains more Iron +53.2%
Contains less Sodium -63.6%
Contains more Calcium +178.6%
Contains more Magnesium +123.5%
Contains more Phosphorus +33.3%
Contains more Zinc +66.7%
Contains more Manganese +491.7%
Contains more Selenium +28.6%
Equal in Potassium - 436
Equal in Copper - 0.133
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Iron +53.2%
Contains less Sodium -63.6%
Contains more Calcium +178.6%
Contains more Magnesium +123.5%
Contains more Phosphorus +33.3%
Contains more Zinc +66.7%
Contains more Manganese +491.7%
Contains more Selenium +28.6%
Equal in Potassium - 436
Equal in Copper - 0.133

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.
Jerusalem artichoke
Jerusalem artichoke
5
:
5
Pumpkin leaves
Pumpkin leaves
Contains more Vitamin B1 +112.8%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +845.2%
Contains more Vitamin A +9610%
Contains more Vitamin C +175%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +168.8%
Contains more Folate +176.9%
Jerusalem artichoke
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%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Contains more Vitamin B1 +112.8%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +845.2%
Contains more Vitamin A +9610%
Contains more Vitamin C +175%
Contains more Vitamin B2 +113.3%
Contains more Vitamin B6 +168.8%
Contains more Folate +176.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
2
:
3
Pumpkin leaves
Pumpkin leaves
Contains more Carbs +648.5%
Contains more Other +104.8%
Contains more Protein +57.5%
Contains more Fats +3900%
Contains more Water +19.1%
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +648.5%
Contains more Other +104.8%
Contains more Protein +57.5%
Contains more Fats +3900%
Contains more Water +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Pumpkin leaves
Pumpkin leaves
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +2100%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +2100%

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Pumpkin leaves Opinion
Net carbs 15.84g 2.33g Jerusalem artichoke
Protein 2g 3.15g Pumpkin leaves
Fats 0.01g 0.4g Pumpkin leaves
Carbs 17.44g 2.33g Jerusalem artichoke
Calories 73kcal 19kcal Jerusalem artichoke
Sugar 9.6g Pumpkin leaves
Fiber 1.6g Jerusalem artichoke
Calcium 14mg 39mg Pumpkin leaves
Iron 3.4mg 2.22mg Jerusalem artichoke
Magnesium 17mg 38mg Pumpkin leaves
Phosphorus 78mg 104mg Pumpkin leaves
Potassium 429mg 436mg Pumpkin leaves
Sodium 4mg 11mg Jerusalem artichoke
Zinc 0.12mg 0.2mg Pumpkin leaves
Copper 0.14mg 0.133mg Jerusalem artichoke
Manganese 0.06mg 0.355mg Pumpkin leaves
Selenium 0.7µg 0.9µg Pumpkin leaves
Vitamin A 20IU 1942IU Pumpkin leaves
Vitamin A RAE 1µg 97µg Pumpkin leaves
Vitamin E 0.19mg Jerusalem artichoke
Vitamin C 4mg 11mg Pumpkin leaves
Vitamin B1 0.2mg 0.094mg Jerusalem artichoke
Vitamin B2 0.06mg 0.128mg Pumpkin leaves
Vitamin B3 1.3mg 0.92mg Jerusalem artichoke
Vitamin B5 0.397mg 0.042mg Jerusalem artichoke
Vitamin B6 0.077mg 0.207mg Pumpkin leaves
Folate 13µg 36µg Pumpkin leaves
Vitamin K 0.1µg Jerusalem artichoke
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves
Saturated Fat 0g 0.207g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.052g Pumpkin leaves
Polyunsaturated fat 0.001g 0.022g Pumpkin leaves

Which food is preferable for your diet?

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

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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
25%
Pumpkin leaves
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.207g)
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.