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  6. Jerusalem artichoke vs. Wax gourd

Jerusalem artichoke vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between jerusalem artichoke and wax gourd

  • Jerusalem artichoke has more iron, vitamin B1, copper, potassium, phosphorus, vitamin B3, and vitamin B5; however, wax gourd is richer in vitamin C.
  • Jerusalem artichoke covers your daily iron needs 38% more than wax gourd.
  • Wax gourd has 86 times less potassium than jerusalem artichoke. Jerusalem artichoke has 429mg of potassium, while wax gourd has 5mg.
  • Jerusalem artichoke contains less sodium.

Specific food types used in this comparison are Jerusalem-artichokes, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Jerusalem artichoke vs Wax gourd 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +8480%
Contains more IronIron +794.7%
Contains more CopperCopper +536.4%
Contains more PhosphorusPhosphorus +358.8%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +28.6%
Contains more ZincZinc +391.7%
~equal in Manganese ~0.056mg

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%
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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +5900%
Contains more Vitamin B3Vitamin B3 +238.5%
Contains more Vitamin B5Vitamin B5 +228.1%
Contains more Vitamin B6Vitamin B6 +140.6%
Contains more FolateFolate +225%
Contains more CholineCholine +512.2%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin KVitamin K +2700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Wax gourd DV% diff.
Iron 3.4mg 0.38mg 38%
Vitamin B1 0.2mg 0.034mg 14%
Copper 0.14mg 0.022mg 13%
Potassium 429mg 5mg 12%
Phosphorus 78mg 17mg 9%
Vitamin C 4mg 10.5mg 7%
Vitamin B3 1.3mg 0.384mg 6%
Vitamin B5 0.397mg 0.121mg 6%
Choline 30mg 4.9mg 5%
Carbs 17.44g 3.04g 5%
Vitamin B2 0.06mg 0.001mg 5%
Sodium 4mg 107mg 4%
Zinc 0.12mg 0.59mg 4%
Protein 2g 0.4g 3%
Vitamin B6 0.077mg 0.032mg 3%
Calories 73kcal 14kcal 3%
Fiber 1.6g 1g 2%
Folate 13µg 4µg 2%
Magnesium 17mg 10mg 2%
Vitamin K 0.1µg 2.8µg 2%
Polyunsaturated fat 0.001g 0.088g 1%
Vitamin E 0.19mg 0.08mg 1%
Selenium 0.7µg 0.2µg 1%
Fats 0.01g 0.2g 0%
Net carbs 15.84g 2.04g N/A
Calcium 14mg 18mg 0%
Sugar 9.6g 1.18g N/A
Vitamin A 1µg 0µg 0%
Manganese 0.06mg 0.056mg 0%
Saturated fat 0g 0.016g 0%
Monounsaturated fat 0.004g 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +400%
Contains more CarbsCarbs +473.7%
Contains more OtherOther +746.7%
Contains more FatsFats +1900%
Contains more WaterWater +23.1%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +825%
Contains more Poly. FatPolyunsaturated fat +8700%

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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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.