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  6. Jerusalem artichoke vs. Winged bean

Jerusalem artichoke vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between Jerusalem artichoke and Winged bean

  • Jerusalem artichoke is higher in Iron, and Vitamin B5, yet Winged bean is higher in Copper, Manganese, Vitamin B1, Zinc, and Vitamin B2.
  • Winged bean covers your daily Copper needs 138% more than Jerusalem artichoke.
  • Jerusalem artichoke contains 3 times more Vitamin B5 than Winged bean. While Jerusalem artichoke contains 0.397mg of Vitamin B5, Winged bean contains only 0.116mg.

Food varieties used in this article are Jerusalem-artichokes, raw and Winged bean tuber, raw.

Infographic

Jerusalem artichoke vs Winged bean 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.
Jerusalem artichoke
Jerusalem artichoke
3
:
6
Winged bean
Winged bean
Contains more Iron +70%
Contains more Phosphorus +73.3%
Contains less Sodium -88.6%
Contains more Calcium +114.3%
Contains more Magnesium +41.2%
Contains more Potassium +36.6%
Contains more Zinc +1058.3%
Contains more Copper +890%
Contains more Manganese +786.7%
Equal in Selenium - 0.7
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +70%
Contains more Phosphorus +73.3%
Contains less Sodium -88.6%
Contains more Calcium +114.3%
Contains more Magnesium +41.2%
Contains more Potassium +36.6%
Contains more Zinc +1058.3%
Contains more Copper +890%
Contains more Manganese +786.7%
Equal in Selenium - 0.7

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.
Jerusalem artichoke
Jerusalem artichoke
6
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +242.2%
Contains more Vitamin B1 +89.5%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +26.2%
Contains more Folate +46.2%
Equal in Vitamin B6 - 0.075
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +242.2%
Contains more Vitamin B1 +89.5%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +26.2%
Contains more Folate +46.2%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
2
:
3
Winged bean
Winged bean
Contains more Water +35.9%
Contains more Other +27%
Contains more Protein +480%
Contains more Fats +8900%
Contains more Carbs +61.1%
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +35.9%
Contains more Other +27%
Contains more Protein +480%
Contains more Fats +8900%
Contains more Carbs +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Winged bean
Winged bean
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +5750%
Contains more Polyunsaturated fat +17300%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +5750%
Contains more Polyunsaturated fat +17300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerusalem artichoke Winged bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Winged bean Opinion
Net carbs 15.84g 28.1g Winged bean
Protein 2g 11.6g Winged bean
Fats 0.01g 0.9g Winged bean
Carbs 17.44g 28.1g Winged bean
Calories 73kcal 148kcal Winged bean
Sugar 9.6g Winged bean
Fiber 1.6g Jerusalem artichoke
Calcium 14mg 30mg Winged bean
Iron 3.4mg 2mg Jerusalem artichoke
Magnesium 17mg 24mg Winged bean
Phosphorus 78mg 45mg Jerusalem artichoke
Potassium 429mg 586mg Winged bean
Sodium 4mg 35mg Jerusalem artichoke
Zinc 0.12mg 1.39mg Winged bean
Copper 0.14mg 1.386mg Winged bean
Manganese 0.06mg 0.532mg Winged bean
Selenium 0.7µg 0.7µg
Vitamin A 20IU 0IU Jerusalem artichoke
Vitamin A RAE 1µg 0µg Jerusalem artichoke
Vitamin E 0.19mg Jerusalem artichoke
Vitamin C 4mg 0mg Jerusalem artichoke
Vitamin B1 0.2mg 0.379mg Winged bean
Vitamin B2 0.06mg 0.149mg Winged bean
Vitamin B3 1.3mg 1.64mg Winged bean
Vitamin B5 0.397mg 0.116mg Jerusalem artichoke
Vitamin B6 0.077mg 0.075mg Jerusalem artichoke
Folate 13µg 19µg Winged bean
Vitamin K 0.1µg Jerusalem artichoke
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0g 0.222g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.234g Winged bean
Polyunsaturated fat 0.001g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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%
Jerusalem artichoke
17%
Winged bean
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
75%
Winged bean

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 9.6g)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.