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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.

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

Infographic

Jerusalem artichoke vs Yam 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
3
:
6
Yam
Yam
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%
Contains more Manganese +561.7%
Equal in Selenium - 0.7
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
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%
Contains more Manganese +561.7%
Equal in Selenium - 0.7

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
Yam
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%
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%
Yam
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
3
:
2
Yam
Yam
Contains more Protein +30.7%
Contains more Water +12.1%
Contains more Other +209.8%
Contains more Fats +1600%
Contains more Carbs +59.9%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +30.7%
Contains more Water +12.1%
Contains more Other +209.8%
Contains more Fats +1600%
Contains more Carbs +59.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Yam
Yam
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +7500%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +7500%

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 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
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
Manganese 0.06mg 0.397mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 20IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.19mg 0.35mg Yam
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 K 0.1µg 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
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

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
19%
Yam
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
26%
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

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.