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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
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
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
28%
8%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 8.42g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 103mg)
Which food is lower in Saturated fat?
Jerusalem artichoke is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Jerusalem artichoke is relatively richer in minerals
Which food is richer in vitamins?
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)