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  6. Jerusalem artichoke vs. Spinach raw

Jerusalem artichoke vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between jerusalem artichoke and spinach raw

  • Jerusalem artichoke has more vitamin B1; however, spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, vitamin E, vitamin B2, and vitamin B6.
  • Spinach raw covers your daily need for vitamin K, 402% more than jerusalem artichoke.
  • Jerusalem artichoke has 3 times more vitamin B1 than spinach raw. While jerusalem artichoke has 0.2mg of vitamin B1, spinach raw has only 0.078mg.

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

Infographic

Jerusalem artichoke vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +25.5%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +30.1%
Contains more ZincZinc +341.7%
Contains more ManganeseManganese +1395%
Contains more SeleniumSelenium +42.9%
~equal in Copper ~0.13mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin B5Vitamin B5 +510.8%
Contains more CholineCholine +55.4%
Contains more Vitamin CVitamin C +602.5%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +968.4%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin A 1µg 469µg 52%
Folate 13µg 194µg 45%
Manganese 0.06mg 0.897mg 36%
Vitamin C 4mg 28.1mg 27%
Magnesium 17mg 79mg 15%
Vitamin E 0.19mg 2.03mg 12%
Vitamin B2 0.06mg 0.189mg 10%
Vitamin B1 0.2mg 0.078mg 10%
Calcium 14mg 99mg 9%
Vitamin B6 0.077mg 0.195mg 9%
Iron 3.4mg 2.71mg 9%
Vitamin B5 0.397mg 0.065mg 7%
Carbs 17.44g 3.63g 5%
Potassium 429mg 558mg 4%
Vitamin B3 1.3mg 0.724mg 4%
Zinc 0.12mg 0.53mg 4%
Phosphorus 78mg 49mg 4%
Calories 73kcal 23kcal 3%
Sodium 4mg 79mg 3%
Protein 2g 2.86g 2%
Fiber 1.6g 2.2g 2%
Choline 30mg 19.3mg 2%
Selenium 0.7µg 1µg 1%
Fats 0.01g 0.39g 1%
Polyunsaturated fat 0.001g 0.165g 1%
Copper 0.14mg 0.13mg 1%
Net carbs 15.84g 1.43g N/A
Sugar 9.6g 0.42g N/A
Saturated fat 0g 0.063g 0%
Monounsaturated fat 0.004g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +380.4%
Contains more OtherOther +47.7%
Contains more ProteinProtein +43%
Contains more FatsFats +3800%
Contains more WaterWater +17.2%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +16400%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.