Jerusalem artichoke vs. Winter melon — In-Depth Nutrition Comparison
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How are jerusalem artichoke and winter melon different?
- Jerusalem artichoke is higher in iron, vitamin B1, copper, potassium, phosphorus, vitamin B3, and vitamin B5; however, winter melon is richer in vitamin C and fiber.
- Daily need coverage for iron for jerusalem artichoke is 38% higher.
- Jerusalem artichoke contains 72 times more potassium than winter melon. While jerusalem artichoke contains 429mg of potassium, winter melon contains only 6mg.
- Jerusalem artichoke has less sodium.
Jerusalem-artichokes, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +70% |
| Contains more PotassiumPotassium | +7050% |
| Contains more IronIron | +750% |
| Contains more CopperCopper | +508.7% |
| Contains more PhosphorusPhosphorus | +310.5% |
| Contains less SodiumSodium | -96.4% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +35.7% |
| Contains more ZincZinc | +408.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +225% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +160% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +225% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
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:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +400% |
| Contains more CarbsCarbs | +481.3% |
| Contains more OtherOther | +746.7% |
| Contains more FatsFats | +1900% |
| Contains more WaterWater | +23.2% |
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
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +825% |
| Contains more Poly. FatPolyunsaturated fat | +8600% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.4mg | 0.4mg | 38% |
| Vitamin B1 | 0.2mg | 0.04mg | 13% |
| Copper | 0.14mg | 0.023mg | 13% |
| Potassium | 429mg | 6mg | 12% |
| Vitamin C | 4mg | 13mg | 10% |
| Phosphorus | 78mg | 19mg | 8% |
| Vitamin B3 | 1.3mg | 0.4mg | 6% |
| Sodium | 4mg | 111mg | 5% |
| Choline | 30mg | 5% | |
| Carbs | 17.44g | 3g | 5% |
| Vitamin B5 | 0.397mg | 0.133mg | 5% |
| Fiber | 1.6g | 2.9g | 5% |
| Vitamin B2 | 0.06mg | 0.11mg | 4% |
| Zinc | 0.12mg | 0.61mg | 4% |
| Protein | 2g | 0.4g | 3% |
| Calories | 73kcal | 13kcal | 3% |
| Vitamin B6 | 0.077mg | 0.035mg | 3% |
| Folate | 13µg | 5µg | 2% |
| Magnesium | 17mg | 10mg | 2% |
| Polyunsaturated fat | 0.001g | 0.087g | 1% |
| Vitamin E | 0.19mg | 1% | |
| Selenium | 0.7µg | 0.2µg | 1% |
| Calcium | 14mg | 19mg | 1% |
| Fats | 0.01g | 0.2g | 0% |
| Net carbs | 15.84g | 0.1g | N/A |
| Sugar | 9.6g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Manganese | 0.06mg | 0.058mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0g | 0.016g | 0% |
| Monounsaturated fat | 0.004g | 0.037g | 0% |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 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%
8%
Minerals Daily Need Coverage Score
28%
8%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 107mg)
Which food is lower in Saturated fat?
Jerusalem artichoke is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Jerusalem artichoke is relatively richer in minerals
Which food is richer in vitamins?
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)