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  6. Jerusalem artichoke vs. Zucchini

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 for 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.
  • The glycemic index of jerusalem artichoke is higher.

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
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more PotassiumPotassium +64.4%
Contains more IronIron +818.9%
Contains more CopperCopper +164.2%
Contains more PhosphorusPhosphorus +105.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +166.7%
Contains more ManganeseManganese +195%
~equal in Magnesium ~18mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more CholineCholine +215.8%
Contains more Vitamin CVitamin C +347.5%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B6Vitamin B6 +111.7%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Zucchini DV% diff.
Iron 3.4mg 0.37mg 38%
Vitamin C 4mg 17.9mg 15%
Vitamin B1 0.2mg 0.045mg 13%
Copper 0.14mg 0.053mg 10%
Vitamin B6 0.077mg 0.163mg 7%
Phosphorus 78mg 38mg 6%
Manganese 0.06mg 0.177mg 5%
Carbs 17.44g 3.11g 5%
Potassium 429mg 261mg 5%
Vitamin B3 1.3mg 0.451mg 5%
Choline 30mg 9.5mg 4%
Vitamin K 0.1µg 4.3µg 4%
Vitamin B5 0.397mg 0.204mg 4%
Calories 73kcal 17kcal 3%
Folate 13µg 24µg 3%
Vitamin B2 0.06mg 0.094mg 3%
Fructose 1.38g 2%
Zinc 0.12mg 0.32mg 2%
Protein 2g 1.21g 2%
Fiber 1.6g 1g 2%
Vitamin A 1µg 10µg 1%
Selenium 0.7µg 0.2µg 1%
Polyunsaturated fat 0.001g 0.091g 1%
Fats 0.01g 0.32g 0%
Net carbs 15.84g 2.11g N/A
Magnesium 17mg 18mg 0%
Calcium 14mg 16mg 0%
Sugar 9.6g 2.5g N/A
Sodium 4mg 8mg 0%
Vitamin E 0.19mg 0.12mg 0%
Saturated fat 0g 0.084g 0%
Monounsaturated fat 0.004g 0.011g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +65.3%
Contains more CarbsCarbs +460.8%
Contains more OtherOther +345.6%
Contains more FatsFats +3100%
Contains more WaterWater +21.5%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +9000%

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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. 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.