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  6. Jerusalem artichoke vs. Winter squash

Jerusalem artichoke vs. Winter squash — In-Depth Nutrition Comparison

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Significant differences between Jerusalem artichoke and Winter squash

  • Jerusalem artichoke has more Iron, Vitamin B1, Phosphorus, Copper, Potassium, and Vitamin B3, however, Winter squash is richer in Vitamin A RAE, Vitamin B6, Vitamin C, and Manganese.
  • Jerusalem artichoke covers your daily Iron needs 37% more than Winter squash.
  • Winter squash has 13 times less Vitamin B1 than Jerusalem artichoke. Jerusalem artichoke has 0.2mg of Vitamin B1, while Winter squash has 0.016mg.

Specific food types used in this comparison are Jerusalem-artichokes, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Jerusalem artichoke vs Winter squash 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
6
:
4
Winter squash
Winter squash
Contains more Iron +672.7%
Contains more Magnesium +30.8%
Contains more Phosphorus +310.5%
Contains more Potassium +78%
Contains more Copper +70.7%
Contains more Selenium +75%
Contains more Calcium +57.1%
Contains less Sodium -75%
Contains more Zinc +83.3%
Contains more Manganese +211.7%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +672.7%
Contains more Magnesium +30.8%
Contains more Phosphorus +310.5%
Contains more Potassium +78%
Contains more Copper +70.7%
Contains more Selenium +75%
Contains more Calcium +57.1%
Contains less Sodium -75%
Contains more Zinc +83.3%
Contains more Manganese +211.7%

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
4
:
6
Winter squash
Winter squash
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +69.7%
Contains more Vitamin A +26015%
Contains more Vitamin C +140%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +53.8%
Contains more Vitamin K +4300%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +69.7%
Contains more Vitamin A +26015%
Contains more Vitamin C +140%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +53.8%
Contains more Vitamin K +4300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
3
:
2
Winter squash
Winter squash
Contains more Protein +124.7%
Contains more Carbs +97.1%
Contains more Other +262.9%
Contains more Fats +3400%
Contains more Water +14.4%
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +124.7%
Contains more Carbs +97.1%
Contains more Other +262.9%
Contains more Fats +3400%
Contains more Water +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +14600%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +14600%

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 Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Winter squash Opinion
Net carbs 15.84g 6.05g Jerusalem artichoke
Protein 2g 0.89g Jerusalem artichoke
Fats 0.01g 0.35g Winter squash
Carbs 17.44g 8.85g Jerusalem artichoke
Calories 73kcal 37kcal Jerusalem artichoke
Sugar 9.6g 3.3g Winter squash
Fiber 1.6g 2.8g Winter squash
Calcium 14mg 22mg Winter squash
Iron 3.4mg 0.44mg Jerusalem artichoke
Magnesium 17mg 13mg Jerusalem artichoke
Phosphorus 78mg 19mg Jerusalem artichoke
Potassium 429mg 241mg Jerusalem artichoke
Sodium 4mg 1mg Winter squash
Zinc 0.12mg 0.22mg Winter squash
Copper 0.14mg 0.082mg Jerusalem artichoke
Manganese 0.06mg 0.187mg Winter squash
Selenium 0.7µg 0.4µg Jerusalem artichoke
Vitamin A 20IU 5223IU Winter squash
Vitamin A RAE 1µg 261µg Winter squash
Vitamin E 0.19mg 0.12mg Jerusalem artichoke
Vitamin C 4mg 9.6mg Winter squash
Vitamin B1 0.2mg 0.016mg Jerusalem artichoke
Vitamin B2 0.06mg 0.067mg Winter squash
Vitamin B3 1.3mg 0.495mg Jerusalem artichoke
Vitamin B5 0.397mg 0.234mg Jerusalem artichoke
Vitamin B6 0.077mg 0.161mg Winter squash
Folate 13µg 20µg Winter squash
Vitamin K 0.1µg 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0g 0.072g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.026g Winter squash
Polyunsaturated fat 0.001g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Jerusalem artichoke
38%
Winter squash
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.072g)
Which food is richer in minerals?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.