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Jerusalem artichoke vs Wakame - In-Depth Nutrition Comparison

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A recap on differences between Jerusalem artichoke and Wakame

  • Jerusalem artichoke is higher in Iron, Vitamin B1, and Potassium, yet Wakame is higher in Manganese, Folate, Magnesium, Copper, Calcium, and Vitamin B2.
  • Wakame covers your daily Manganese needs 58% more than Jerusalem artichoke.
  • Jerusalem artichoke contains 9 times more Potassium than Wakame. While Jerusalem artichoke contains 429mg of Potassium, Wakame contains only 50mg.
  • The amount of Sodium in Jerusalem artichoke is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Seaweed, wakame, raw.

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Jerusalem artichoke vs Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +56%
Contains more Potassium +758%
Contains less Sodium -99.5%
Contains more Calcium +971.4%
Contains more Magnesium +529.4%
Contains more Copper +102.9%
Contains more Zinc +216.7%
Equal in Phosphorus - 80
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Iron +56%
Contains more Potassium +758%
Contains less Sodium -99.5%
Contains more Calcium +971.4%
Contains more Magnesium +529.4%
Contains more Copper +102.9%
Contains more Zinc +216.7%
Equal in Phosphorus - 80

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Wakame
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +3750%
Contains more Vitamin A +1700%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +75.6%
Contains more Vitamin K +5200%
Contains more Folate +1407.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +3750%
Contains more Vitamin A +1700%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +75.6%
Contains more Vitamin K +5200%
Contains more Folate +1407.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Jerusalem artichoke
29
Wakame
Mineral Summary Score
33
Jerusalem artichoke
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Jerusalem artichoke
18%
Wakame
Carbohydrates
17%
Jerusalem artichoke
9%
Wakame
Fats
0%
Jerusalem artichoke
3%
Wakame

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jerusalem artichoke Wakame
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 8.95g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Wakame Opinion
Calories 73 45 Jerusalem artichoke
Protein 2 3.03 Wakame
Fats 0.01 0.64 Wakame
Vitamin C 4 3 Jerusalem artichoke
Net carbs 15.84000015258789 8.640000343322754 Jerusalem artichoke
Carbs 17.44 9.14 Jerusalem artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 3.4 2.18 Jerusalem artichoke
Calcium 14 150 Wakame
Potassium 429 50 Jerusalem artichoke
Magnesium 17 107 Wakame
Sugar 9.6 0.65 Wakame
Fiber 1.6 0.5 Jerusalem artichoke
Copper 0.14 0.284 Wakame
Zinc 0.12 0.38 Wakame
Starch
Phosphorus 78 80 Wakame
Sodium 4 872 Jerusalem artichoke
Vitamin A 20 360 Wakame
Vitamin E 0.19 1 Wakame
Vitamin D 0 0
Vitamin B1 0.2 0.06 Jerusalem artichoke
Vitamin B2 0.06 0.23 Wakame
Vitamin B3 1.3 1.6 Wakame
Vitamin B5 0.397 0.697 Wakame
Vitamin B6 0.077 0.002 Jerusalem artichoke
Vitamin B12 0 0
Vitamin K 0.1 5.3 Wakame
Folate 13 196 Wakame
Trans Fat 0 0
Saturated Fat 0 0.13 Jerusalem artichoke
Monounsaturated Fat 0.004 0.058 Wakame
Polyunsaturated fat 0.001 0.218 Wakame
Tryptophan 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.112 Wakame
Methionine 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.