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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.

Infographic

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" charts 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 Zinc +216.7%
Contains more Copper +102.9%
Contains more Manganese +2233.3%
Equal in Phosphorus - 80
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
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 Zinc +216.7%
Contains more Copper +102.9%
Contains more Manganese +2233.3%
Equal in Phosphorus - 80
Equal in Selenium - 0.7

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.
:
7
Wakame
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +3750%
Contains more Choline +115.8%
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 Folate +1407.7%
Contains more Vitamin K +5200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 17% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 8% 14%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +3750%
Contains more Choline +115.8%
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 Folate +1407.7%
Contains more Vitamin K +5200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +90.8%
Contains more Protein +51.5%
Contains more Fats +6300%
Contains more Other +183.5%
Equal in Water - 79.99
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Carbs +90.8%
Contains more Protein +51.5%
Contains more Fats +6300%
Contains more Other +183.5%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +21700%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1350%
Contains more Polyunsaturated fat +21700%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Wakame
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Wakame Opinion
Net carbs 15.84g 8.64g Jerusalem artichoke
Protein 2g 3.03g Wakame
Fats 0.01g 0.64g Wakame
Carbs 17.44g 9.14g Jerusalem artichoke
Calories 73kcal 45kcal Jerusalem artichoke
Sugar 9.6g 0.65g Wakame
Fiber 1.6g 0.5g Jerusalem artichoke
Calcium 14mg 150mg Wakame
Iron 3.4mg 2.18mg Jerusalem artichoke
Magnesium 17mg 107mg Wakame
Phosphorus 78mg 80mg Wakame
Potassium 429mg 50mg Jerusalem artichoke
Sodium 4mg 872mg Jerusalem artichoke
Zinc 0.12mg 0.38mg Wakame
Copper 0.14mg 0.284mg Wakame
Manganese 0.06mg 1.4mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 20IU 360IU Wakame
Vitamin A RAE 1µg 18µg Wakame
Vitamin E 0.19mg 1mg Wakame
Vitamin C 4mg 3mg Jerusalem artichoke
Vitamin B1 0.2mg 0.06mg Jerusalem artichoke
Vitamin B2 0.06mg 0.23mg Wakame
Vitamin B3 1.3mg 1.6mg Wakame
Vitamin B5 0.397mg 0.697mg Wakame
Vitamin B6 0.077mg 0.002mg Jerusalem artichoke
Folate 13µg 196µg Wakame
Choline 30mg 13.9mg Jerusalem artichoke
Vitamin K 0.1µg 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0g 0.13g Jerusalem artichoke
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.004g 0.058g Wakame
Polyunsaturated fat 0.001g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Jerusalem artichoke
28%
Wakame
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
65%
Wakame

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 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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.