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  6. Jerusalem artichoke vs. Yam

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.
  • The glycemic index of jerusalem artichoke is lower.

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" 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +529.6%
Contains more PhosphorusPhosphorus +41.8%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +90.2%
Contains more CopperCopper +27.1%
Contains more ZincZinc +100%
Contains more ManganeseManganese +561.7%
~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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more CholineCholine +81.8%
Contains more Vitamin CVitamin C +327.5%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +76.9%
~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 0.54mg 36%
Vitamin B6 0.077mg 0.293mg 17%
Manganese 0.06mg 0.397mg 15%
Vitamin C 4mg 17.1mg 15%
Potassium 429mg 816mg 11%
Fiber 1.6g 4.1g 10%
Vitamin B1 0.2mg 0.112mg 7%
Vitamin B3 1.3mg 0.552mg 5%
Copper 0.14mg 0.178mg 4%
Folate 13µg 23µg 3%
Carbs 17.44g 27.88g 3%
Phosphorus 78mg 55mg 3%
Choline 30mg 16.5mg 2%
Vitamin K 0.1µg 2.3µg 2%
Vitamin B5 0.397mg 0.314mg 2%
Vitamin B2 0.06mg 0.032mg 2%
Calories 73kcal 118kcal 2%
Vitamin E 0.19mg 0.35mg 1%
Polyunsaturated fat 0.001g 0.076g 1%
Protein 2g 1.53g 1%
Zinc 0.12mg 0.24mg 1%
Magnesium 17mg 21mg 1%
Vitamin A 1µg 7µg 1%
Fats 0.01g 0.17g 0%
Net carbs 15.84g 23.78g N/A
Calcium 14mg 17mg 0%
Sugar 9.6g 0.5g N/A
Sodium 4mg 9mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0g 0.037g 0%
Monounsaturated fat 0.004g 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +30.7%
Contains more WaterWater +12.1%
Contains more OtherOther +209.8%
Contains more FatsFats +1600%
Contains more CarbsCarbs +59.9%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +7500%

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/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.