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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 from 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.

Infographic

Jerusalem artichoke vs Winter melon infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +750%
Contains more Magnesium +70%
Contains more Phosphorus +310.5%
Contains more Potassium +7050%
Contains less Sodium -96.4%
Contains more Copper +508.7%
Contains more Calcium +35.7%
Contains more Zinc +408.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Iron +750%
Contains more Magnesium +70%
Contains more Phosphorus +310.5%
Contains more Potassium +7050%
Contains less Sodium -96.4%
Contains more Copper +508.7%
Contains more Calcium +35.7%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +225%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +120%
Contains more Folate +160%
Contains more Vitamin C +225%
Contains more Vitamin B2 +83.3%
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%
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% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +225%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +120%
Contains more Folate +160%
Contains more Vitamin C +225%
Contains more Vitamin B2 +83.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jerusalem artichoke Winter melon
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Winter melon Opinion
Net carbs 15.84g 0.1g Jerusalem artichoke
Protein 2g 0.4g Jerusalem artichoke
Fats 0.01g 0.2g Winter melon
Carbs 17.44g 3g Jerusalem artichoke
Calories 73kcal 13kcal Jerusalem artichoke
Starch g g
Fructose g g
Sugar 9.6g g Winter melon
Fiber 1.6g 2.9g Winter melon
Calcium 14mg 19mg Winter melon
Iron 3.4mg 0.4mg Jerusalem artichoke
Magnesium 17mg 10mg Jerusalem artichoke
Phosphorus 78mg 19mg Jerusalem artichoke
Potassium 429mg 6mg Jerusalem artichoke
Sodium 4mg 111mg Jerusalem artichoke
Zinc 0.12mg 0.61mg Winter melon
Copper 0.14mg 0.023mg Jerusalem artichoke
Vitamin A 20IU 0IU Jerusalem artichoke
Vitamin E 0.19mg mg Jerusalem artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 13mg Winter melon
Vitamin B1 0.2mg 0.04mg Jerusalem artichoke
Vitamin B2 0.06mg 0.11mg Winter melon
Vitamin B3 1.3mg 0.4mg Jerusalem artichoke
Vitamin B5 0.397mg 0.133mg Jerusalem artichoke
Vitamin B6 0.077mg 0.035mg Jerusalem artichoke
Folate 13µg 5µg Jerusalem artichoke
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Jerusalem artichoke
Tryptophan mg 0.002mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.009mg Winter melon
Methionine mg 0.003mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.016g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.037g Winter melon
Polyunsaturated fat 0.001g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Jerusalem artichoke
9
Winter melon
Mineral Summary Score
33
Jerusalem artichoke
9
Winter melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Jerusalem artichoke
2%
Winter melon
Carbohydrates
17%
Jerusalem artichoke
3%
Winter melon
Fats
0%
Jerusalem artichoke
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 107mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.016g)
Which food is richer in vitamins?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.