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Jerusalem artichoke vs Zucchini - In-Depth Nutrition Comparison

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Summary of differences between Jerusalem artichoke and Zucchini

  • Jerusalem artichoke has more Iron, Vitamin B1, Copper, Phosphorus, and Vitamin B3, however Zucchini is higher in Vitamin C, Vitamin B6, and Manganese.
  • Jerusalem artichoke covers your daily need of Iron 38% more than Zucchini.
  • Jerusalem artichoke has 4 times more Vitamin B1 than Zucchini. While Jerusalem artichoke has 0.2mg of Vitamin B1, Zucchini has only 0.045mg.

These are the specific foods used in this comparison Jerusalem-artichokes, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Jerusalem artichoke vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +818.9%
Contains more Phosphorus +105.3%
Contains more Potassium +64.4%
Contains less Sodium -50%
Contains more Copper +164.2%
Contains more Calcium +14.3%
Contains more Zinc +166.7%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Iron +818.9%
Contains more Phosphorus +105.3%
Contains more Potassium +64.4%
Contains less Sodium -50%
Contains more Copper +164.2%
Contains more Calcium +14.3%
Contains more Zinc +166.7%
Equal in Magnesium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B6 +111.7%
Contains more Folate +84.6%
Contains more Vitamin K +4200%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B6 +111.7%
Contains more Folate +84.6%
Contains more Vitamin K +4200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jerusalem artichoke Zucchini
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Zucchini Opinion
Net carbs 15.84g 2.11g Jerusalem artichoke
Protein 2g 1.21g Jerusalem artichoke
Fats 0.01g 0.32g Zucchini
Carbs 17.44g 3.11g Jerusalem artichoke
Calories 73kcal 17kcal Jerusalem artichoke
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 9.6g 2.5g Zucchini
Fiber 1.6g 1g Jerusalem artichoke
Calcium 14mg 16mg Zucchini
Iron 3.4mg 0.37mg Jerusalem artichoke
Magnesium 17mg 18mg Zucchini
Phosphorus 78mg 38mg Jerusalem artichoke
Potassium 429mg 261mg Jerusalem artichoke
Sodium 4mg 8mg Jerusalem artichoke
Zinc 0.12mg 0.32mg Zucchini
Copper 0.14mg 0.053mg Jerusalem artichoke
Vitamin A 20IU 200IU Zucchini
Vitamin E 0.19mg 0.12mg Jerusalem artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 17.9mg Zucchini
Vitamin B1 0.2mg 0.045mg Jerusalem artichoke
Vitamin B2 0.06mg 0.094mg Zucchini
Vitamin B3 1.3mg 0.451mg Jerusalem artichoke
Vitamin B5 0.397mg 0.204mg Jerusalem artichoke
Vitamin B6 0.077mg 0.163mg Zucchini
Folate 13µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 4.3µg Zucchini
Tryptophan mg 0.01mg Zucchini
Threonine mg 0.029mg Zucchini
Isoleucine mg 0.044mg Zucchini
Leucine mg 0.071mg Zucchini
Lysine mg 0.067mg Zucchini
Methionine mg 0.018mg Zucchini
Phenylalanine mg 0.043mg Zucchini
Valine mg 0.054mg Zucchini
Histidine mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0g 0.084g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.011g Zucchini
Polyunsaturated fat 0.001g 0.091g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Jerusalem artichoke
16
Zucchini
Mineral Summary Score
33
Jerusalem artichoke
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Jerusalem artichoke
7%
Zucchini
Carbohydrates
17%
Jerusalem artichoke
3%
Zucchini
Fats
0%
Jerusalem artichoke
1%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 7.1g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.084g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.