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  6. Jerusalem artichoke vs. Yam

Jerusalem artichoke vs. Yam — In-Depth Nutrition Comparison

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How are jerusalem artichoke and yam different?

  • Jerusalem artichoke is richer in iron and vitamin B1, while yam is higher in manganese, vitamin B6, fiber, vitamin C, and potassium.
  • Jerusalem artichoke covers your daily need for iron, 36% more than yam.
  • Jerusalem artichoke contains 2 times more vitamin B3 than yam. Jerusalem artichoke contains 1.3mg of vitamin B3, while yam contains 0.552mg.
  • Yam has a higher glycemic index (51) than jerusalem artichoke (32).

Jerusalem-artichokes, raw and Yam, cooked, boiled, drained, or baked, without salt types were used 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" 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more IronIron +553.8%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -50%
Contains more PotassiumPotassium +56.2%
Contains more ZincZinc +66.7%
Contains more ManganeseManganese +518.3%
~equal in Magnesium ~18mg
~equal in Calcium ~14mg
~equal in Copper ~0.152mg
~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%
Yam
Yam
6
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B5Vitamin B5 +27.7%
Contains more CholineCholine +85.2%
Contains more Vitamin CVitamin C +202.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B6Vitamin B6 +196.1%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Yam DV% diff.
Iron 3.4mg 0.52mg 36%
Manganese 0.06mg 0.371mg 14%
Vitamin B6 0.077mg 0.228mg 12%
Vitamin B1 0.2mg 0.095mg 9%
Vitamin C 4mg 12.1mg 9%
Fiber 1.6g 3.9g 9%
Potassium 429mg 670mg 7%
Vitamin B3 1.3mg 0.552mg 5%
Phosphorus 78mg 49mg 4%
Choline 30mg 16.2mg 3%
Carbs 17.44g 27.48g 3%
Vitamin K 0.1µg 2.3µg 2%
Vitamin B5 0.397mg 0.311mg 2%
Vitamin B2 0.06mg 0.028mg 2%
Calories 73kcal 116kcal 2%
Folate 13µg 16µg 1%
Vitamin E 0.19mg 0.34mg 1%
Zinc 0.12mg 0.2mg 1%
Vitamin A 1µg 6µg 1%
Protein 2g 1.49g 1%
Copper 0.14mg 0.152mg 1%
Fats 0.01g 0.14g 0%
Net carbs 15.84g 23.58g N/A
Magnesium 17mg 18mg 0%
Calcium 14mg 14mg 0%
Sugar 9.6g 0.49g N/A
Sodium 4mg 8mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0g 0.029g 0%
Monounsaturated fat 0.004g 0.005g 0%
Polyunsaturated fat 0.001g 0.06g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 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
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +34.2%
Contains more WaterWater +11.2%
Contains more OtherOther +234.2%
Contains more FatsFats +1300%
Contains more CarbsCarbs +57.6%

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +5900%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.