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  6. Jerusalem artichoke vs. Yardlong beans

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, vitamin A, 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.
  • Jerusalem artichoke has a lower glycemic index than yardlong beans.

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

Infographic

Jerusalem artichoke vs Yardlong beans 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.
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% 0.33% 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% 7.7% 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 +2200%
Contains more Vitamin B2Vitamin B2 +65%
Contains more FolateFolate +246.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Yardlong beans DV% diff.
Iron 3.4mg 0.98mg 30%
Vitamin C 4mg 16.2mg 14%
Copper 0.14mg 0.047mg 10%
Vitamin B1 0.2mg 0.085mg 10%
Folate 13µg 45µg 8%
Vitamin B5 0.397mg 0.051mg 7%
Magnesium 17mg 42mg 6%
Fiber 1.6g 6%
Manganese 0.06mg 0.201mg 6%
Choline 30mg 5%
Potassium 429mg 290mg 4%
Vitamin B6 0.077mg 0.024mg 4%
Vitamin B3 1.3mg 0.63mg 4%
Carbs 17.44g 9.18g 3%
Calcium 14mg 44mg 3%
Vitamin B2 0.06mg 0.099mg 3%
Phosphorus 78mg 57mg 3%
Zinc 0.12mg 0.36mg 2%
Vitamin A 1µg 23µg 2%
Calories 73kcal 47kcal 1%
Protein 2g 2.53g 1%
Selenium 0.7µg 1.5µg 1%
Vitamin E 0.19mg 1%
Fats 0.01g 0.1g 0%
Net carbs 15.84g 9.18g N/A
Sugar 9.6g N/A
Sodium 4mg 4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0g 0.026g 0%
Monounsaturated fat 0.004g 0.009g 0%
Polyunsaturated fat 0.001g 0.042g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 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
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%

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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. 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.