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  6. Jerusalem artichoke vs. White bread

Jerusalem artichoke vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between jerusalem artichoke and white bread

  • Jerusalem artichoke is higher in potassium, yet white bread is higher in selenium, vitamin B1, folate, vitamin B3, manganese, vitamin B2, calcium, and zinc.
  • White bread covers your daily selenium needs 39% more than jerusalem artichoke.
  • Jerusalem artichoke contains 3 times more potassium than white bread. While jerusalem artichoke contains 429mg of potassium, white bread contains only 126mg.
  • The amount of sodium in jerusalem artichoke is lower.
  • The glycemic index of jerusalem artichoke is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Jerusalem artichoke vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +240.5%
Contains more CopperCopper +38.6%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +928.6%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +793.3%
Contains more SeleniumSelenium +3042.9%
~equal in Iron ~3.61mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +105.5%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +166.5%
Contains more Vitamin B2Vitamin B2 +305%
Contains more Vitamin B3Vitamin B3 +267.7%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +753.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke White bread DV% diff.
Selenium 0.7µg 22µg 39%
Vitamin B1 0.2mg 0.533mg 28%
Folate 13µg 111µg 25%
Vitamin B3 1.3mg 4.78mg 22%
Sodium 4mg 490mg 21%
Manganese 0.06mg 0.536mg 21%
Starch 37.17g 15%
Vitamin B2 0.06mg 0.243mg 14%
Protein 2g 8.85g 14%
Calcium 14mg 144mg 13%
Polyunsaturated fat 0.001g 1.602g 11%
Carbs 17.44g 49.42g 11%
Calories 73kcal 266kcal 10%
Potassium 429mg 126mg 9%
Zinc 0.12mg 0.74mg 6%
Fats 0.01g 3.33g 5%
Fiber 1.6g 2.7g 4%
Copper 0.14mg 0.101mg 4%
Vitamin C 4mg 0mg 4%
Vitamin B5 0.397mg 0.536mg 3%
Phosphorus 78mg 98mg 3%
Fructose 2.43g 3%
Saturated fat 0g 0.698g 3%
Iron 3.4mg 3.61mg 3%
Choline 30mg 14.6mg 3%
Vitamin B6 0.077mg 0.087mg 1%
Magnesium 17mg 23mg 1%
Monounsaturated fat 0.004g 0.599g 1%
Net carbs 15.84g 46.72g N/A
Sugar 9.6g 5.67g N/A
Vitamin E 0.19mg 0.22mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0g 0.027g N/A
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +114.2%
Contains more OtherOther +28.3%
Contains more ProteinProtein +342.5%
Contains more FatsFats +33200%
Contains more CarbsCarbs +183.4%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +14875%
Contains more Poly. FatPolyunsaturated fat +160100%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.