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  6. Jerusalem artichoke vs. Wild rice raw

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

Jerusalem artichoke vs 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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
~equal in Potassium ~427mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Wild rice raw 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%

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
15% 75% 8%
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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
16% 16% 68%
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%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.