Jerusalem artichoke vs. Tamale — In-Depth Nutrition Comparison
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Summary of differences between jerusalem artichoke and tamale
- Jerusalem artichoke has more iron, vitamin B1, potassium, and copper; however, tamale is higher in vitamin B12, zinc, selenium, and fiber.
- Jerusalem artichoke covers your daily need for iron, 27% more than tamale.
- Jerusalem artichoke has 4 times more vitamin B1 than tamale. While jerusalem artichoke has 0.2mg of vitamin B1, tamale has only 0.05mg.
- Jerusalem artichoke has less sodium.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Jerusalem-artichokes, raw and Tamales (Navajo).
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.
| Contains more PotassiumPotassium | +227.5% |
| Contains more IronIron | +178.7% |
| Contains more CopperCopper | +122.2% |
| Contains less SodiumSodium | -99.1% |
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +107.1% |
| Contains more ZincZinc | +1133.3% |
| Contains more PhosphorusPhosphorus | +26.9% |
| Contains more ManganeseManganese | +190% |
| Contains more SeleniumSelenium | +757.1% |
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.
| Contains more Vitamin CVitamin C | +135.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B5Vitamin B5 | +93.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +22.3% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.4mg | 1.22mg | 27% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 4mg | 427mg | 18% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Zinc | 0.12mg | 1.48mg | 12% |
| Saturated fat | 0g | 2.396g | 11% |
| Selenium | 0.7µg | 6µg | 10% |
| Potassium | 429mg | 131mg | 9% |
| Copper | 0.14mg | 0.063mg | 9% |
| Fats | 0.01g | 6.12g | 9% |
| Protein | 2g | 6.28g | 9% |
| Monounsaturated fat | 0.004g | 2.739g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Fiber | 1.6g | 3.1g | 6% |
| Choline | 30mg | 5% | |
| Polyunsaturated fat | 0.001g | 0.688g | 5% |
| Manganese | 0.06mg | 0.174mg | 5% |
| Vitamin B6 | 0.077mg | 0.143mg | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B5 | 0.397mg | 0.205mg | 4% |
| Calories | 73kcal | 153kcal | 4% |
| Vitamin C | 4mg | 1.7mg | 3% |
| Phosphorus | 78mg | 99mg | 3% |
| Vitamin B2 | 0.06mg | 0.08mg | 2% |
| Vitamin B3 | 1.3mg | 1.59mg | 2% |
| Calcium | 14mg | 29mg | 2% |
| Folate | 13µg | 15µg | 1% |
| Magnesium | 17mg | 22mg | 1% |
| Vitamin E | 0.19mg | 0mg | 1% |
| Carbs | 17.44g | 18.12g | 0% |
| Net carbs | 15.84g | 15.02g | N/A |
| Sugar | 9.6g | 0.99g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +14.6% |
| Contains more OtherOther | +84.1% |
| Contains more ProteinProtein | +214% |
| Contains more FatsFats | +61100% |
~equal in
Carbs
~18.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +68375% |
| Contains more Poly. FatPolyunsaturated fat | +68700% |
