Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Jerusalem artichoke
  5. Compare
  6. Jerusalem artichoke vs. Sunflower seeds

Jerusalem artichoke vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Important differences between jerusalem artichoke and sunflower seeds

  • Jerusalem artichoke has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • Jerusalem artichoke has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Jerusalem-artichokes, raw and Seeds, sunflower seed kernels, dried.

Infographic

Jerusalem artichoke vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +1811.8%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +50.3%
Contains more IronIron +54.4%
Contains more CopperCopper +1185.7%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +3150%
Contains more SeleniumSelenium +7471.4%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +18410.5%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +541.2%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +1646.8%
Contains more FolateFolate +1646.2%
Contains more CholineCholine +83.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Sunflower seeds DV% diff.
Vitamin E 0.19mg 35.17mg 233%
Copper 0.14mg 1.8mg 184%
Polyunsaturated fat 0.001g 23.137g 154%
Vitamin B1 0.2mg 1.48mg 107%
Vitamin B6 0.077mg 1.345mg 98%
Selenium 0.7µg 53µg 95%
Phosphorus 78mg 660mg 83%
Manganese 0.06mg 1.95mg 82%
Fats 0.01g 51.46g 79%
Magnesium 17mg 325mg 73%
Folate 13µg 227µg 54%
Monounsaturated fat 0.004g 18.528g 46%
Vitamin B3 1.3mg 8.335mg 44%
Zinc 0.12mg 5mg 44%
Protein 2g 20.78g 38%
Fiber 1.6g 8.6g 28%
Calories 73kcal 584kcal 26%
Iron 3.4mg 5.25mg 23%
Vitamin B2 0.06mg 0.355mg 23%
Saturated fat 0g 4.455g 20%
Vitamin B5 0.397mg 1.13mg 15%
Potassium 429mg 645mg 6%
Calcium 14mg 78mg 6%
Choline 30mg 55.1mg 5%
Vitamin C 4mg 1.4mg 3%
Carbs 17.44g 20g 1%
Net carbs 15.84g 11.4g N/A
Sugar 9.6g 2.62g N/A
Sodium 4mg 9mg 0%
Vitamin A 1µg 3µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1549.3%
Contains more ProteinProtein +939%
Contains more FatsFats +514500%
Contains more CarbsCarbs +14.7%
Contains more OtherOther +19.3%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +463100%
Contains more Poly. FatPolyunsaturated fat +2313600%

People also compare

Jerusalem artichoke
Jerusalem artichoke vs Artichoke
Artichoke
Jerusalem artichoke
Jerusalem artichoke vs Broccoli
Broccoli
Jerusalem artichoke
Jerusalem artichoke vs Chinese cabbage
Chinese cabbage
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.