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  6. Jerusalem artichoke vs. Yardlong bean (Asparagus bean)

Jerusalem artichoke vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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What are the main differences between Jerusalem artichoke and Yardlong bean (Asparagus bean)?

  • Jerusalem artichoke is richer in Iron, Copper, Vitamin B1, and Vitamin B5, yet Yardlong bean (Asparagus bean) 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 bean (Asparagus bean). Jerusalem artichoke has 0.397mg of Vitamin B5, while Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) 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
4
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +246.9%
Contains more Phosphorus +36.8%
Contains more Potassium +47.9%
Contains more Copper +197.9%
Contains more Calcium +214.3%
Contains more Magnesium +147.1%
Contains more Zinc +200%
Contains more Manganese +235%
Contains more Selenium +114.3%
Equal in Sodium - 4
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +246.9%
Contains more Phosphorus +36.8%
Contains more Potassium +47.9%
Contains more Copper +197.9%
Contains more Calcium +214.3%
Contains more Magnesium +147.1%
Contains more Zinc +200%
Contains more Manganese +235%
Contains more Selenium +114.3%
Equal in Sodium - 4

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
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B5 +678.4%
Contains more Vitamin B6 +220.8%
Contains more Vitamin A +2150%
Contains more Vitamin C +305%
Contains more Vitamin B2 +65%
Contains more Folate +246.2%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B5 +678.4%
Contains more Vitamin B6 +220.8%
Contains more Vitamin A +2150%
Contains more Vitamin C +305%
Contains more Vitamin B2 +65%
Contains more Folate +246.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Carbs +90%
Contains more Other +252.8%
Contains more Protein +26.5%
Contains more Fats +900%
Contains more Water +12.1%
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
Yardlong bean (Asparagus bean)
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 Carbs +90%
Contains more Other +252.8%
Contains more Protein +26.5%
Contains more Fats +900%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerusalem artichoke
Jerusalem artichoke
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +4100%
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated 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 bean (Asparagus bean)
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 9.6g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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 bean (Asparagus bean) - 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.