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  6. Jerusalem artichoke vs. Pumpkin

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 for vitamin A, 170% 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.
  • Pumpkin has a higher glycemic index (52) than jerusalem artichoke (32).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +26.2%
Contains more IronIron +325%
Contains more PhosphorusPhosphorus +77.3%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +50%
Contains more ZincZinc +166.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +108.3%
~equal in Copper ~0.127mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more CholineCholine +265.9%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +457.9%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Pumpkin DV% diff.
Vitamin A 1µg 426µg 47%
Iron 3.4mg 0.8mg 33%
Vitamin B1 0.2mg 0.05mg 13%
Vitamin C 4mg 9mg 6%
Vitamin E 0.19mg 1.06mg 6%
Phosphorus 78mg 44mg 5%
Choline 30mg 8.2mg 4%
Carbs 17.44g 6.5g 4%
Vitamin B3 1.3mg 0.6mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Fiber 1.6g 0.5g 4%
Potassium 429mg 340mg 3%
Manganese 0.06mg 0.125mg 3%
Vitamin B5 0.397mg 0.298mg 2%
Protein 2g 1g 2%
Calories 73kcal 26kcal 2%
Zinc 0.12mg 0.32mg 2%
Copper 0.14mg 0.127mg 1%
Selenium 0.7µg 0.3µg 1%
Calcium 14mg 21mg 1%
Magnesium 17mg 12mg 1%
Vitamin B6 0.077mg 0.061mg 1%
Vitamin K 0.1µg 1.1µg 1%
Folate 13µg 16µg 1%
Fats 0.01g 0.1g 0%
Net carbs 15.84g 6g N/A
Sugar 9.6g 2.76g N/A
Sodium 4mg 1mg 0%
Saturated fat 0g 0.052g 0%
Monounsaturated fat 0.004g 0.013g 0%
Polyunsaturated fat 0.001g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +100%
Contains more CarbsCarbs +168.3%
Contains more OtherOther +217.5%
Contains more FatsFats +900%
Contains more WaterWater +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +400%

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/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.