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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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more IronIron +70%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -88.6%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +36.6%
Contains more CopperCopper +890%
Contains more ZincZinc +1058.3%
Contains more ManganeseManganese +786.7%
~equal in Selenium ~0.7µg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +242.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +89.5%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Winged bean DV% diff.
Copper 0.14mg 1.386mg 138%
Manganese 0.06mg 0.532mg 21%
Protein 2g 11.6g 19%
Iron 3.4mg 2mg 18%
Vitamin B1 0.2mg 0.379mg 15%
Zinc 0.12mg 1.39mg 12%
Vitamin B2 0.06mg 0.149mg 7%
Vitamin B5 0.397mg 0.116mg 6%
Fiber 1.6g 6%
Choline 30mg 5%
Phosphorus 78mg 45mg 5%
Potassium 429mg 586mg 5%
Calories 73kcal 148kcal 4%
Vitamin C 4mg 0mg 4%
Carbs 17.44g 28.1g 4%
Folate 13µg 19µg 2%
Calcium 14mg 30mg 2%
Magnesium 17mg 24mg 2%
Vitamin B3 1.3mg 1.64mg 2%
Sodium 4mg 35mg 1%
Polyunsaturated fat 0.001g 0.174g 1%
Vitamin E 0.19mg 1%
Monounsaturated fat 0.004g 0.234g 1%
Saturated fat 0g 0.222g 1%
Fats 0.01g 0.9g 1%
Net carbs 15.84g 28.1g N/A
Sugar 9.6g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.077mg 0.075mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
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 WaterWater +35.9%
Contains more OtherOther +27%
Contains more ProteinProtein +480%
Contains more FatsFats +8900%
Contains more CarbsCarbs +61.1%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +5750%
Contains more Poly. FatPolyunsaturated fat +17300%

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.