Jerusalem artichoke vs. Wild rice raw — In-Depth Nutrition Comparison
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The main differences between jerusalem artichoke and wild rice raw
- Jerusalem artichoke is richer in iron, yet wild rice raw is richer in manganese, zinc, phosphorus, copper, magnesium, vitamin B3, vitamin B6, folate, and fiber.
- Daily need coverage for manganese for wild rice raw is 55% higher.
- Jerusalem artichoke contains 2 times more iron than wild rice raw. Jerusalem artichoke contains 3.4mg of iron, while wild rice raw contains 1.96mg.
- Jerusalem artichoke has a lower glycemic index than wild rice raw.
Food types used in this article are Jerusalem-artichokes, raw and Wild rice, raw.
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.
| Contains more IronIron | +73.5% |
| Contains less SodiumSodium | -42.9% |
| Contains more MagnesiumMagnesium | +941.2% |
| Contains more CalciumCalcium | +50% |
| Contains more CopperCopper | +274.3% |
| Contains more ZincZinc | +4866.7% |
| Contains more PhosphorusPhosphorus | +455.1% |
| Contains more ManganeseManganese | +2115% |
| Contains more SeleniumSelenium | +300% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +73.9% |
| Contains more Vitamin EVitamin E | +331.6% |
| Contains more Vitamin B2Vitamin B2 | +336.7% |
| Contains more Vitamin B3Vitamin B3 | +417.9% |
| Contains more Vitamin B5Vitamin B5 | +170.5% |
| Contains more Vitamin B6Vitamin B6 | +407.8% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +630.8% |
| Contains more CholineCholine | +16.7% |
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:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +905.3% |
| Contains more OtherOther | +66% |
| Contains more ProteinProtein | +636.5% |
| Contains more FatsFats | +10700% |
| Contains more CarbsCarbs | +329.5% |
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
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +3875% |
| Contains more Poly. FatPolyunsaturated fat | +67500% |
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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.06mg | 1.329mg | 55% |
| Zinc | 0.12mg | 5.96mg | 53% |
| Phosphorus | 78mg | 433mg | 51% |
| Copper | 0.14mg | 0.524mg | 43% |
| Magnesium | 17mg | 177mg | 38% |
| Vitamin B3 | 1.3mg | 6.733mg | 34% |
| Protein | 2g | 14.73g | 25% |
| Vitamin B6 | 0.077mg | 0.391mg | 24% |
| Folate | 13µg | 95µg | 21% |
| Carbs | 17.44g | 74.9g | 19% |
| Iron | 3.4mg | 1.96mg | 18% |
| Fiber | 1.6g | 6.2g | 18% |
| Vitamin B2 | 0.06mg | 0.262mg | 16% |
| Calories | 73kcal | 357kcal | 14% |
| Vitamin B5 | 0.397mg | 1.074mg | 14% |
| Vitamin B1 | 0.2mg | 0.115mg | 7% |
| Polyunsaturated fat | 0.001g | 0.676g | 5% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Vitamin E | 0.19mg | 0.82mg | 4% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Fats | 0.01g | 1.08g | 2% |
| Saturated fat | 0g | 0.156g | 1% |
| Calcium | 14mg | 21mg | 1% |
| Choline | 30mg | 35mg | 1% |
| Net carbs | 15.84g | 68.7g | N/A |
| Potassium | 429mg | 427mg | 0% |
| Sugar | 9.6g | 2.5g | N/A |
| Sodium | 4mg | 7mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Monounsaturated fat | 0.004g | 0.159g | 0% |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 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%
37%
Minerals Daily Need Coverage Score
28%
96%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 7.1g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Jerusalem artichoke is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Jerusalem artichoke is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)