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  6. Jerusalem artichoke vs. Russet potato

Jerusalem artichoke vs. Russet potato — In-Depth Nutrition Comparison

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Important differences between jerusalem artichoke and russet potatoes

  • Jerusalem artichoke has more iron and vitamin B1; however, russet potatoes have more vitamin B6 and manganese.
  • Jerusalem artichoke's daily need coverage for iron is 29% more.
  • Jerusalem artichoke has 9 times more sugar than russet potatoes. Jerusalem artichoke has 9.6g of sugar, while russet potatoes have 1.08g.
  • Russet potatoes have a higher glycemic index than jerusalem artichoke.

The food varieties used in the comparison are Jerusalem-artichokes, raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Jerusalem artichoke vs Russet potato 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more IronIron +217.8%
Contains more CopperCopper +30.8%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +28.2%
Contains more ZincZinc +191.7%
Contains more ManganeseManganese +280%
~equal in Phosphorus ~71mg

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B2Vitamin B2 +25%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +107.5%
Contains more Vitamin B6Vitamin B6 +359.7%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +100%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.348mg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Russet potato DV% diff.
Iron 3.4mg 1.07mg 29%
Vitamin B6 0.077mg 0.354mg 21%
Vitamin B1 0.2mg 0.067mg 11%
Starch 17.45g 7%
Manganese 0.06mg 0.228mg 7%
Vitamin C 4mg 8.3mg 5%
Copper 0.14mg 0.107mg 4%
Potassium 429mg 550mg 4%
Magnesium 17mg 30mg 3%
Folate 13µg 26µg 3%
Fiber 1.6g 2.3g 3%
Choline 30mg 15mg 3%
Vitamin K 0.1µg 2µg 2%
Zinc 0.12mg 0.35mg 2%
Vitamin E 0.19mg 0.07mg 1%
Vitamin B2 0.06mg 0.048mg 1%
Protein 2g 2.63g 1%
Calories 73kcal 97kcal 1%
Carbs 17.44g 21.44g 1%
Phosphorus 78mg 71mg 1%
Fats 0.01g 0.13g 0%
Net carbs 15.84g 19.14g N/A
Calcium 14mg 18mg 0%
Sugar 9.6g 1.08g N/A
Sodium 4mg 14mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B3 1.3mg 1.348mg 0%
Vitamin B5 0.397mg 0.38mg 0%
Saturated fat 0g 0.032g 0%
Monounsaturated fat 0.004g 0.003g 0%
Polyunsaturated fat 0.001g 0.054g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more OtherOther +88.1%
Contains more ProteinProtein +31.5%
Contains more FatsFats +1200%
Contains more CarbsCarbs +22.9%
~equal in Water ~74.45g

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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +5300%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.