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

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

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A recap on differences between jerusalem artichoke and yardlong bean (Asparagus bean) raw

  • Jerusalem artichoke is higher in iron, copper, vitamin B1, vitamin B5, and vitamin B3, yet yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, folate, magnesium, and manganese.
  • Jerusalem artichoke covers your daily iron needs 37% more than yardlong bean (Asparagus bean) raw.
  • Jerusalem artichoke contains 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While jerusalem artichoke contains 0.397mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • The glycemic index of jerusalem artichoke is lower.

Food varieties used in this article are Jerusalem-artichokes, raw and Yardlong bean, raw.

Infographic

Jerusalem artichoke vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +78.8%
Contains more IronIron +623.4%
Contains more CopperCopper +191.7%
Contains more PhosphorusPhosphorus +32.2%
Contains more MagnesiumMagnesium +158.8%
Contains more CalciumCalcium +257.1%
Contains more ZincZinc +208.3%
Contains more ManganeseManganese +241.7%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B3Vitamin B3 +217.1%
Contains more Vitamin B5Vitamin B5 +621.8%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +376.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Yardlong bean (Asparagus bean) raw DV% diff.
Iron 3.4mg 0.47mg 37%
Vitamin C 4mg 18.8mg 16%
Folate 13µg 62µg 12%
Copper 0.14mg 0.048mg 10%
Vitamin B1 0.2mg 0.107mg 8%
Vitamin B5 0.397mg 0.055mg 7%
Magnesium 17mg 44mg 6%
Potassium 429mg 240mg 6%
Fiber 1.6g 6%
Manganese 0.06mg 0.205mg 6%
Vitamin B3 1.3mg 0.41mg 6%
Choline 30mg 5%
Vitamin A 1µg 43µg 5%
Calcium 14mg 50mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Vitamin B6 0.077mg 0.024mg 4%
Carbs 17.44g 8.35g 3%
Phosphorus 78mg 59mg 3%
Zinc 0.12mg 0.37mg 2%
Protein 2g 2.8g 2%
Polyunsaturated fat 0.001g 0.169g 1%
Calories 73kcal 47kcal 1%
Selenium 0.7µg 1.5µg 1%
Vitamin E 0.19mg 1%
Fats 0.01g 0.4g 1%
Net carbs 15.84g 8.35g N/A
Sugar 9.6g N/A
Sodium 4mg 4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0g 0.105g 0%
Monounsaturated fat 0.004g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +108.9%
Contains more OtherOther +323.3%
Contains more ProteinProtein +40%
Contains more FatsFats +3900%
Contains more WaterWater +12.6%

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +16800%

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) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.