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Jerusalem artichoke vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between Jerusalem artichoke and Yardlong beans?

  • Jerusalem artichoke is richer in Iron, Copper, Vitamin B1, and Vitamin B5, yet Yardlong beans is richer in Vitamin C, Folate, Manganese, and Magnesium.
  • Jerusalem artichoke's daily need coverage for Iron is 30% higher.
  • Jerusalem artichoke has 8 times more Vitamin B5 than Yardlong beans. Jerusalem artichoke has 0.397mg of Vitamin B5, while Yardlong beans has 0.051mg.

We used Jerusalem-artichokes, raw and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Jerusalem artichoke vs Yardlong beans 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +246.9%
Contains more CopperCopper +197.9%
Contains more PhosphorusPhosphorus +36.8%
Contains more MagnesiumMagnesium +147.1%
Contains more CalciumCalcium +214.3%
Contains more ZincZinc +200%
Contains more ManganeseManganese +235%
Contains more SeleniumSelenium +114.3%
~equal in Sodium ~4mg

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% 1.2% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +678.4%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +305%
Contains more Vitamin AVitamin A +2150%
Contains more Vitamin B2Vitamin B2 +65%
Contains more FolateFolate +246.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more CarbsCarbs +90%
Contains more OtherOther +252.8%
Contains more ProteinProtein +26.5%
Contains more FatsFats +900%
Contains more WaterWater +12.1%

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
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated Fat -100%
Contains more Mono. FatMonounsaturated Fat +125%
Contains more Poly. FatPolyunsaturated fat +4100%

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 Yardlong beans
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Yardlong beans Opinion
Calories 73kcal 47kcal Jerusalem artichoke
Protein 2g 2.53g Yardlong beans
Fats 0.01g 0.1g Yardlong beans
Vitamin C 4mg 16.2mg Yardlong beans
Net carbs 15.84g 9.18g Jerusalem artichoke
Carbs 17.44g 9.18g Jerusalem artichoke
Magnesium 17mg 42mg Yardlong beans
Calcium 14mg 44mg Yardlong beans
Potassium 429mg 290mg Jerusalem artichoke
Iron 3.4mg 0.98mg Jerusalem artichoke
Sugar 9.6g Yardlong beans
Fiber 1.6g Jerusalem artichoke
Copper 0.14mg 0.047mg Jerusalem artichoke
Zinc 0.12mg 0.36mg Yardlong beans
Phosphorus 78mg 57mg Jerusalem artichoke
Sodium 4mg 4mg
Vitamin A 20IU 450IU Yardlong beans
Vitamin A 1µg 23µg Yardlong beans
Vitamin E 0.19mg Jerusalem artichoke
Manganese 0.06mg 0.201mg Yardlong beans
Selenium 0.7µg 1.5µg Yardlong beans
Vitamin B1 0.2mg 0.085mg Jerusalem artichoke
Vitamin B2 0.06mg 0.099mg Yardlong beans
Vitamin B3 1.3mg 0.63mg Jerusalem artichoke
Vitamin B5 0.397mg 0.051mg Jerusalem artichoke
Vitamin B6 0.077mg 0.024mg Jerusalem artichoke
Vitamin K 0.1µg Jerusalem artichoke
Folate 13µg 45µg Yardlong beans
Choline 30mg Jerusalem artichoke
Saturated Fat 0g 0.026g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.009g Yardlong beans
Polyunsaturated fat 0.001g 0.042g Yardlong beans
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg Yardlong beans
Isoleucine 0.135mg Yardlong beans
Leucine 0.18mg Yardlong beans
Lysine 0.166mg Yardlong beans
Methionine 0.036mg Yardlong beans
Phenylalanine 0.139mg Yardlong beans
Valine 0.146mg Yardlong beans
Histidine 0.082mg Yardlong beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
14%
Yardlong beans
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 9.6g)
Which food is cheaper?
Yardlong beans
Yardlong beans is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is richer in minerals?
?
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.
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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.