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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 Potassium +90.2%
Contains more Magnesium +23.5%
Contains more Copper +27.1%
Contains more Zinc +100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +529.6%
Contains more Phosphorus +41.8%
Contains less Sodium -55.6%
Contains more Calcium +21.4%
Contains more Potassium +90.2%
Contains more Magnesium +23.5%
Contains more Copper +27.1%
Contains more Zinc +100%

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 C +327.5%
Contains more Vitamin A +590%
Contains more Vitamin E +84.2%
Contains more Vitamin B6 +280.5%
Contains more Vitamin K +2200%
Contains more Folate +76.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
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 C +327.5%
Contains more Vitamin A +590%
Contains more Vitamin E +84.2%
Contains more Vitamin B6 +280.5%
Contains more Vitamin K +2200%
Contains more Folate +76.9%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Yam Opinion
Calories 73 118 Yam
Protein 2 1.53 Jerusalem artichoke
Fats 0.01 0.17 Yam
Vitamin C 4 17.1 Yam
Net carbs 15.84000015258789 23.780000686645508 Yam
Carbs 17.44 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 3.4 0.54 Jerusalem artichoke
Calcium 14 17 Yam
Potassium 429 816 Yam
Magnesium 17 21 Yam
Sugar 9.6 0.5 Yam
Fiber 1.6 4.1 Yam
Copper 0.14 0.178 Yam
Zinc 0.12 0.24 Yam
Starch
Phosphorus 78 55 Jerusalem artichoke
Sodium 4 9 Jerusalem artichoke
Vitamin A 20 138 Yam
Vitamin E 0.19 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.2 0.112 Jerusalem artichoke
Vitamin B2 0.06 0.032 Jerusalem artichoke
Vitamin B3 1.3 0.552 Jerusalem artichoke
Vitamin B5 0.397 0.314 Jerusalem artichoke
Vitamin B6 0.077 0.293 Yam
Vitamin B12 0 0
Vitamin K 0.1 2.3 Yam
Folate 13 23 Yam
Trans Fat 0 0
Saturated Fat 0 0.037 Jerusalem artichoke
Monounsaturated Fat 0.004 0.006 Yam
Polyunsaturated fat 0.001 0.076 Yam
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

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.