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  6. Jerusalem artichoke vs. Semolina

Jerusalem artichoke vs. Semolina — In-Depth Nutrition Comparison

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Important differences between jerusalem artichoke and semolina

  • Jerusalem artichoke has more iron and potassium; however, semolina has more manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, zinc, and calcium.
  • Semolina's daily need coverage for manganese is 42% more.
  • Jerusalem artichoke has 5 times more iron than semolina. Jerusalem artichoke has 3.4mg of iron, while semolina has 0.74mg.
  • Semolina has a higher glycemic index than jerusalem artichoke.

The food varieties used in the comparison are Jerusalem-artichokes, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Jerusalem artichoke vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +146.6%
Contains more IronIron +359.5%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +407.1%
Contains more CopperCopper +102.9%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +96.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1625%
Contains more SeleniumSelenium +2742.9%

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B2Vitamin B2 +20%
Contains more FolateFolate +62.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B3Vitamin B3 +288.3%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B6Vitamin B6 +487%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Semolina DV% diff.
Manganese 0.06mg 1.035mg 42%
Selenium 0.7µg 19.9µg 35%
Iron 3.4mg 0.74mg 33%
Vitamin B6 0.077mg 0.452mg 29%
Starch 68.29g 28%
Vitamin B3 1.3mg 5.048mg 23%
Carbs 17.44g 80.89g 21%
Copper 0.14mg 0.284mg 16%
Calories 73kcal 374kcal 15%
Phosphorus 78mg 153mg 11%
Protein 2g 7.51g 11%
Potassium 429mg 174mg 8%
Zinc 0.12mg 1.02mg 8%
Calcium 14mg 71mg 6%
Vitamin B5 0.397mg 0.672mg 6%
Choline 30mg 5%
Vitamin C 4mg 0mg 4%
Polyunsaturated fat 0.001g 0.322g 2%
Vitamin B1 0.2mg 0.224mg 2%
Fats 0.01g 1.03g 2%
Magnesium 17mg 27mg 2%
Vitamin E 0.19mg 0.03mg 1%
Saturated fat 0g 0.294g 1%
Folate 13µg 8µg 1%
Monounsaturated fat 0.004g 0.258g 1%
Fiber 1.6g 1.8g 1%
Vitamin B2 0.06mg 0.05mg 1%
Net carbs 15.84g 79.09g N/A
Sugar 9.6g 0.33g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +691.2%
Contains more OtherOther +257.7%
Contains more ProteinProtein +275.5%
Contains more FatsFats +10200%
Contains more CarbsCarbs +363.8%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +6350%
Contains more Poly. FatPolyunsaturated fat +32100%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.