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  6. Jerusalem artichoke vs. Pumpkin seeds

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

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How are jerusalem artichoke and pumpkin seeds different?

  • Jerusalem artichoke is higher in vitamin B1, vitamin B5, and vitamin B3; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, manganese, and potassium.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Jerusalem artichoke contains 7 times more vitamin B5 than pumpkin seeds. While jerusalem artichoke contains 0.397mg of vitamin B5, pumpkin seeds contain only 0.056mg.

Jerusalem-artichokes, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Jerusalem artichoke vs Pumpkin seeds 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.
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1441.2%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +114.2%
Contains more CopperCopper +392.9%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +17.9%
Contains more ManganeseManganese +726.7%
~equal in Iron ~3.31mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin B5Vitamin B5 +608.9%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Pumpkin seeds DV% diff.
Zinc 0.12mg 10.3mg 93%
Fiber 1.6g 18.4g 67%
Copper 0.14mg 0.69mg 61%
Polyunsaturated fat 0.001g 8.844g 59%
Magnesium 17mg 262mg 58%
Protein 2g 18.55g 33%
Fats 0.01g 19.4g 30%
Calories 73kcal 446kcal 19%
Manganese 0.06mg 0.496mg 19%
Saturated fat 0g 3.67g 17%
Monounsaturated fat 0.004g 6.032g 15%
Vitamin B1 0.2mg 0.034mg 14%
Potassium 429mg 919mg 14%
Carbs 17.44g 53.75g 12%
Vitamin B5 0.397mg 0.056mg 7%
Vitamin B3 1.3mg 0.286mg 6%
Choline 30mg 5%
Vitamin C 4mg 0.3mg 4%
Calcium 14mg 55mg 4%
Vitamin B6 0.077mg 0.037mg 3%
Phosphorus 78mg 92mg 2%
Folate 13µg 9µg 1%
Sodium 4mg 18mg 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 1%
Vitamin B2 0.06mg 0.052mg 1%
Iron 3.4mg 3.31mg 1%
Net carbs 15.84g 35.35g N/A
Sugar 9.6g N/A
Vitamin A 1µg 3µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1633.6%
Contains more ProteinProtein +827.5%
Contains more FatsFats +193900%
Contains more CarbsCarbs +208.2%
Contains more OtherOther +49.6%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +150700%
Contains more Poly. FatPolyunsaturated fat +884300%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.