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  6. Jerusalem artichoke vs. Quinoa

Jerusalem artichoke vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between jerusalem artichoke and quinoa

  • Jerusalem artichoke has more iron, vitamin B1, potassium, and vitamin B3; however, quinoa is higher in manganese, magnesium, phosphorus, zinc, folate, and copper.
  • Quinoa covers your daily need for manganese, 25% more than jerusalem artichoke.
  • Jerusalem artichoke has 3 times more vitamin B3 than quinoa. While jerusalem artichoke has 1.3mg of vitamin B3, quinoa has only 0.412mg.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Jerusalem-artichokes, raw and Quinoa, cooked.

Infographic

Jerusalem artichoke vs Quinoa 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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +149.4%
Contains more IronIron +128.2%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +276.5%
Contains more CalciumCalcium +21.4%
Contains more CopperCopper +37.1%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +94.9%
Contains more ManganeseManganese +951.7%
Contains more SeleniumSelenium +300%

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%
Quinoa
Quinoa
4
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B3Vitamin B3 +215.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +30.4%
Contains more Vitamin EVitamin E +231.6%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more FolateFolate +223.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Quinoa DV% diff.
Manganese 0.06mg 0.631mg 25%
Iron 3.4mg 1.49mg 24%
Phosphorus 78mg 152mg 11%
Magnesium 17mg 64mg 11%
Zinc 0.12mg 1.09mg 9%
Vitamin B1 0.2mg 0.107mg 8%
Potassium 429mg 172mg 8%
Vitamin B5 0.397mg 8%
Folate 13µg 42µg 7%
Polyunsaturated fat 0.001g 1.078g 7%
Starch 17.63g 7%
Copper 0.14mg 0.192mg 6%
Vitamin B3 1.3mg 0.412mg 6%
Protein 2g 4.4g 5%
Fiber 1.6g 2.8g 5%
Vitamin B6 0.077mg 0.123mg 4%
Vitamin C 4mg 0mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Selenium 0.7µg 2.8µg 4%
Vitamin E 0.19mg 0.63mg 3%
Fats 0.01g 1.92g 3%
Calories 73kcal 120kcal 2%
Choline 30mg 23mg 1%
Carbs 17.44g 21.3g 1%
Saturated fat 0g 0.231g 1%
Monounsaturated fat 0.004g 0.528g 1%
Net carbs 15.84g 18.5g N/A
Calcium 14mg 17mg 0%
Sugar 9.6g 0.87g N/A
Sodium 4mg 7mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more OtherOther +229.9%
Contains more ProteinProtein +120%
Contains more FatsFats +19100%
Contains more CarbsCarbs +22.1%
~equal in Water ~71.61g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +107700%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.