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Jerusalem artichoke vs Yam - In-Depth Nutrition Comparison

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What are the differences between Jerusalem artichoke and Yam?

  • Jerusalem artichoke is higher in Iron, and Vitamin B1, yet Yam is higher in Vitamin B6, Manganese, Vitamin C, Potassium, and Fiber.
  • Jerusalem artichoke's daily need coverage for Iron is 36% more.
  • Jerusalem artichoke has 2 times more Vitamin B3 than Yam. While Jerusalem artichoke has 1.3mg of Vitamin B3, Yam has only 0.552mg.

We used Jerusalem-artichokes, raw and Yam, raw types in this article.

Infographic

Jerusalem artichoke vs Yam 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 +529.6%
Contains more Phosphorus +41.8%
Contains less Sodium -55.6%
Contains more Calcium +21.4%
Contains more Magnesium +23.5%
Contains more Potassium +90.2%
Contains more Zinc +100%
Contains more Copper +27.1%
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% 21% 15% 24% 72% 2% 7% 60%
Contains more Iron +529.6%
Contains more Phosphorus +41.8%
Contains less Sodium -55.6%
Contains more Calcium +21.4%
Contains more Magnesium +23.5%
Contains more Potassium +90.2%
Contains more Zinc +100%
Contains more Copper +27.1%

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
:
6
Yam
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +26.4%
Contains more Vitamin A +590%
Contains more Vitamin E +84.2%
Contains more Vitamin C +327.5%
Contains more Vitamin B6 +280.5%
Contains more Folate +76.9%
Contains more Vitamin K +2200%
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +26.4%
Contains more Vitamin A +590%
Contains more Vitamin E +84.2%
Contains more Vitamin C +327.5%
Contains more Vitamin B6 +280.5%
Contains more Folate +76.9%
Contains more Vitamin K +2200%

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 Yam
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Yam Opinion
Net carbs 15.84g 23.78g Yam
Protein 2g 1.53g Jerusalem artichoke
Fats 0.01g 0.17g Yam
Carbs 17.44g 27.88g Yam
Calories 73kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 9.6g 0.5g Yam
Fiber 1.6g 4.1g Yam
Calcium 14mg 17mg Yam
Iron 3.4mg 0.54mg Jerusalem artichoke
Magnesium 17mg 21mg Yam
Phosphorus 78mg 55mg Jerusalem artichoke
Potassium 429mg 816mg Yam
Sodium 4mg 9mg Jerusalem artichoke
Zinc 0.12mg 0.24mg Yam
Copper 0.14mg 0.178mg Yam
Vitamin A 20IU 138IU Yam
Vitamin E 0.19mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 17.1mg Yam
Vitamin B1 0.2mg 0.112mg Jerusalem artichoke
Vitamin B2 0.06mg 0.032mg Jerusalem artichoke
Vitamin B3 1.3mg 0.552mg Jerusalem artichoke
Vitamin B5 0.397mg 0.314mg Jerusalem artichoke
Vitamin B6 0.077mg 0.293mg Yam
Folate 13µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 2.3µg Yam
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.037g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.006g Yam
Polyunsaturated fat 0.001g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Yam
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
19
Yam
Mineral Summary Score
33
Jerusalem artichoke
25
Yam

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
9%
Yam
Carbohydrates
17%
Jerusalem artichoke
28%
Yam
Fats
0%
Jerusalem artichoke
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 9.1g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 19)
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.