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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" 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 Zinc +216.7%
Contains more Copper +102.9%
Equal in Phosphorus - 80
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
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%
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 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 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 Folate +1407.7%
Contains more Vitamin K +5200%

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

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
Starch g g
Fructose g g
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
Vitamin A 20IU 360IU Wakame
Vitamin E 0.19mg 1mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 5.3µg Wakame
Tryptophan mg 0.035mg Wakame
Threonine mg 0.165mg Wakame
Isoleucine mg 0.087mg Wakame
Leucine mg 0.257mg Wakame
Lysine mg 0.112mg Wakame
Methionine mg 0.063mg Wakame
Phenylalanine mg 0.112mg Wakame
Valine mg 0.209mg Wakame
Histidine mg 0.015mg Wakame
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.13g Jerusalem artichoke
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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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

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)

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.