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  6. Jerusalem artichoke vs. Walnut

Jerusalem artichoke vs. Walnut — In-Depth Nutrition Comparison

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Differences between jerusalem artichoke and walnut

  • Jerusalem artichoke contains less copper, manganese, phosphorus, vitamin B6, magnesium, zinc, folate, fiber, and vitamin B1 than walnut.
  • Walnut's daily need coverage for copper is 161% higher.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of jerusalem artichoke is 32.

The food types used in this comparison are Jerusalem-artichokes, raw and Nuts, walnuts, english.

Infographic

Jerusalem artichoke vs Walnut 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.
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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more IronIron +16.8%
Contains more MagnesiumMagnesium +829.4%
Contains more CalciumCalcium +600%
Contains more CopperCopper +1032.9%
Contains more ZincZinc +2475%
Contains more PhosphorusPhosphorus +343.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +5590%
Contains more SeleniumSelenium +600%
~equal in Potassium ~441mg

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%
Walnut
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +207.7%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin EVitamin E +268.4%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +597.4%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +653.8%
Contains more CholineCholine +30.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Walnut DV% diff.
Polyunsaturated fat 0.001g 47.174g 314%
Copper 0.14mg 1.586mg 161%
Manganese 0.06mg 3.414mg 146%
Fats 0.01g 65.21g 100%
Phosphorus 78mg 346mg 38%
Vitamin B6 0.077mg 0.537mg 35%
Magnesium 17mg 158mg 34%
Calories 73kcal 654kcal 29%
Saturated fat 0g 6.126g 28%
Zinc 0.12mg 3.09mg 27%
Protein 2g 15.23g 26%
Monounsaturated fat 0.004g 8.933g 22%
Folate 13µg 98µg 21%
Fiber 1.6g 6.7g 20%
Vitamin B1 0.2mg 0.341mg 12%
Calcium 14mg 98mg 8%
Selenium 0.7µg 4.9µg 8%
Vitamin B2 0.06mg 0.15mg 7%
Iron 3.4mg 2.91mg 6%
Vitamin C 4mg 1.3mg 3%
Vitamin E 0.19mg 0.7mg 3%
Vitamin B5 0.397mg 0.57mg 3%
Choline 30mg 39.2mg 2%
Vitamin K 0.1µg 2.7µg 2%
Carbs 17.44g 13.71g 1%
Vitamin B3 1.3mg 1.125mg 1%
Net carbs 15.84g 7.01g N/A
Potassium 429mg 441mg 0%
Sugar 9.6g 2.61g N/A
Starch 0.06g 0%
Sodium 4mg 2mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +27.2%
Contains more WaterWater +1816.7%
Contains more OtherOther +42.7%
Contains more ProteinProtein +661.5%
Contains more FatsFats +652000%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +223225%
Contains more Poly. FatPolyunsaturated fat +4717300%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.