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  6. Jerusalem artichoke vs. Squid

Jerusalem artichoke vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between jerusalem artichoke and squid

  • Squid is higher than jerusalem artichoke in vitamin B12, selenium, vitamin B2, copper, iron, phosphorus, zinc, and calcium.
  • Squid covers your daily vitamin B12 needs 225% more than jerusalem artichoke.
  • The amount of sodium in jerusalem artichoke is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Jerusalem artichoke vs Squid 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%
Squid
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +252.9%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +218.8%
Contains more CopperCopper +612.9%
Contains more ZincZinc +2783.3%
Contains more PhosphorusPhosphorus +643.6%
Contains more ManganeseManganese +248.3%
Contains more SeleniumSelenium +12700%

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%
Squid
Squid
8
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% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1076.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +2781.7%
Contains more Vitamin B3Vitamin B3 +68.4%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B6Vitamin B6 +250.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 0.7µg 89.6µg 162%
Vitamin B2 0.06mg 1.729mg 128%
Copper 0.14mg 0.998mg 95%
Iron 3.4mg 10.84mg 93%
Cholesterol 0mg 224mg 75%
Phosphorus 78mg 580mg 72%
Protein 2g 32.48g 61%
Sodium 4mg 744mg 32%
Zinc 0.12mg 3.46mg 30%
Vitamin A 1µg 203µg 22%
Calcium 14mg 180mg 17%
Vitamin B1 0.2mg 0.017mg 15%
Vitamin B6 0.077mg 0.27mg 15%
Magnesium 17mg 60mg 10%
Vitamin B5 0.397mg 0.9mg 10%
Potassium 429mg 637mg 6%
Vitamin B3 1.3mg 2.189mg 6%
Fiber 1.6g 0g 6%
Manganese 0.06mg 0.209mg 6%
Carbs 17.44g 1.64g 5%
Vitamin C 4mg 8.5mg 5%
Choline 30mg 5%
Calories 73kcal 158kcal 4%
Folate 13µg 24µg 3%
Fats 0.01g 1.4g 2%
Polyunsaturated fat 0.001g 0.268g 2%
Vitamin E 0.19mg 1%
Saturated fat 0g 0.236g 1%
Net carbs 15.84g 1.64g N/A
Sugar 9.6g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.004g 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g 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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +963.4%
Contains more WaterWater +27.6%
Contains more ProteinProtein +1524%
Contains more FatsFats +13900%
Contains more OtherOther +32.3%

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
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +3950%
Contains more Poly. FatPolyunsaturated fat +26700%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.