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  6. Jerusalem artichoke vs. Tofu

Jerusalem artichoke vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between jerusalem artichoke and tofu

  • Jerusalem artichoke has more vitamin B1, potassium, vitamin B3, and vitamin B5; however, tofu is higher in calcium, iron, manganese, selenium, zinc, and copper.
  • Tofu covers your daily need for calcium, 34% more than jerusalem artichoke.
  • Jerusalem artichoke has 7 times more vitamin B3 than tofu. While jerusalem artichoke has 1.3mg of vitamin B3, tofu has only 0.195mg.
  • The glycemic index of jerusalem artichoke is higher.

These are the specific foods used in this comparison Jerusalem-artichokes, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Jerusalem artichoke vs Tofu 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%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +254.5%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +2400%
Contains more IronIron +57.6%
Contains more CopperCopper +37.9%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +908.3%
Contains more SeleniumSelenium +1171.4%

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%
Tofu
Tofu
2
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +146.9%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B5Vitamin B5 +483.8%
Contains more Vitamin B6Vitamin B6 +63.8%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Tofu DV% diff.
Calcium 14mg 350mg 34%
Iron 3.4mg 5.36mg 25%
Manganese 0.06mg 0.605mg 24%
Polyunsaturated fat 0.001g 2.699g 18%
Selenium 0.7µg 8.9µg 15%
Protein 2g 8.08g 12%
Vitamin B1 0.2mg 0.081mg 10%
Potassium 429mg 121mg 9%
Fats 0.01g 4.78g 7%
Vitamin B5 0.397mg 0.068mg 7%
Vitamin B3 1.3mg 0.195mg 7%
Zinc 0.12mg 0.8mg 6%
Copper 0.14mg 0.193mg 6%
Fiber 1.6g 0.3g 5%
Carbs 17.44g 1.87g 5%
Vitamin C 4mg 0.1mg 4%
Phosphorus 78mg 97mg 3%
Saturated fat 0g 0.691g 3%
Monounsaturated fat 0.004g 1.056g 3%
Magnesium 17mg 30mg 3%
Vitamin K 0.1µg 2.4µg 2%
Vitamin B6 0.077mg 0.047mg 2%
Folate 13µg 15µg 1%
Vitamin E 0.19mg 0.01mg 1%
Vitamin B2 0.06mg 0.052mg 1%
Calories 73kcal 76kcal 0%
Net carbs 15.84g 1.57g N/A
Sugar 9.6g 0.62g N/A
Sodium 4mg 7mg 0%
Vitamin A 1µg 0%
Choline 30mg 28.8mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +832.6%
Contains more OtherOther +252.8%
Contains more ProteinProtein +304%
Contains more FatsFats +47700%
~equal in Water ~84.55g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +26300%
Contains more Poly. FatPolyunsaturated fat +269800%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.