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  6. Kale vs. Jerusalem artichoke

Kale vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Significant differences between Kale and Jerusalem artichoke

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Calcium, however, Jerusalem artichoke is richer in Iron, Vitamin B1, Phosphorus, Vitamin B5, and Potassium.
  • Kale covers your daily Vitamin K needs 681% more than Jerusalem artichoke.
  • Jerusalem artichoke has 681 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Jerusalem artichoke has 1µg.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Jerusalem-artichokes, raw.

Infographic

Kale vs Jerusalem artichoke 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.
Kale
Kale
6
:
4
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +414.3%
Contains more Zinc +100%
Contains more Copper +11.4%
Contains more Manganese +593.3%
Contains more Selenium +28.6%
Contains more Iron +277.8%
Contains more Phosphorus +178.6%
Contains more Potassium +88.2%
Contains less Sodium -82.6%
Equal in Magnesium - 17
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +414.3%
Contains more Zinc +100%
Contains more Copper +11.4%
Contains more Manganese +593.3%
Contains more Selenium +28.6%
Contains more Iron +277.8%
Contains more Phosphorus +178.6%
Contains more Potassium +88.2%
Contains less Sodium -82.6%
Equal in Magnesium - 17

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.
Kale
Kale
6
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +68005%
Contains more Vitamin E +347.4%
Contains more Vitamin C +925%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +79.2%
Contains more Vitamin K +816900%
Contains more Vitamin B1 +277.4%
Contains more Vitamin B3 +160%
Contains more Vitamin B5 +710.2%
Equal in Folate - 13
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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%
Contains more Vitamin A +68005%
Contains more Vitamin E +347.4%
Contains more Vitamin C +925%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +79.2%
Contains more Vitamin K +816900%
Contains more Vitamin B1 +277.4%
Contains more Vitamin B3 +160%
Contains more Vitamin B5 +710.2%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Fats +3900%
Contains more Water +16.9%
Contains more Carbs +209.8%
Contains more Other +192%
Equal in Protein - 2
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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
Contains more Fats +3900%
Contains more Water +16.9%
Contains more Carbs +209.8%
Contains more Other +192%
Equal in Protein - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +19200%
Contains less Saturated Fat -100%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +19200%
Contains less Saturated Fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Jerusalem artichoke
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Jerusalem artichoke Opinion
Net carbs 3.63g 15.84g Jerusalem artichoke
Protein 1.9g 2g Jerusalem artichoke
Fats 0.4g 0.01g Kale
Carbs 5.63g 17.44g Jerusalem artichoke
Calories 28kcal 73kcal Jerusalem artichoke
Sugar 1.25g 9.6g Kale
Fiber 2g 1.6g Kale
Calcium 72mg 14mg Kale
Iron 0.9mg 3.4mg Jerusalem artichoke
Magnesium 18mg 17mg Kale
Phosphorus 28mg 78mg Jerusalem artichoke
Potassium 228mg 429mg Jerusalem artichoke
Sodium 23mg 4mg Jerusalem artichoke
Zinc 0.24mg 0.12mg Kale
Copper 0.156mg 0.14mg Kale
Manganese 0.416mg 0.06mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 20IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg 0.19mg Kale
Vitamin C 41mg 4mg Kale
Vitamin B1 0.053mg 0.2mg Jerusalem artichoke
Vitamin B2 0.07mg 0.06mg Kale
Vitamin B3 0.5mg 1.3mg Jerusalem artichoke
Vitamin B5 0.049mg 0.397mg Jerusalem artichoke
Vitamin B6 0.138mg 0.077mg Kale
Folate 13µg 13µg
Vitamin K 817µg 0.1µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g 0g Jerusalem artichoke
Monounsaturated Fat 0.03g 0.004g Kale
Polyunsaturated fat 0.193g 0.001g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Jerusalem artichoke
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
258%
Kale
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
22%
Kale
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 8.35g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.052g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.