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  6. Kiwi vs. Jerusalem artichoke

Kiwi vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between kiwi and jerusalem artichoke

  • Kiwi is richer in vitamin C, vitamin K, vitamin E, and fiber, yet jerusalem artichoke is richer in iron, vitamin B1, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin C for kiwi is 99% higher.
  • Kiwi contains 403 times more vitamin K than jerusalem artichoke. Kiwi contains 40.3µg of vitamin K, while jerusalem artichoke contains 0.1µg.
  • Jerusalem artichoke has a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Jerusalem-artichokes, raw.

Infographic

Kiwi vs Jerusalem artichoke 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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%
Contains more CalciumCalcium +142.9%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +63.3%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +996.8%
Contains more PhosphorusPhosphorus +129.4%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~17mg
~equal in Copper ~0.14mg

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.
Kiwi
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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%
Contains more Vitamin CVitamin C +2217.5%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +668.4%
Contains more Vitamin KVitamin K +40200%
Contains more FolateFolate +92.3%
Contains more Vitamin B1Vitamin B1 +640.7%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +281.2%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more CholineCholine +284.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Jerusalem artichoke DV% diff.
Vitamin C 92.7mg 4mg 99%
Iron 0.31mg 3.4mg 39%
Vitamin K 40.3µg 0.1µg 34%
Vitamin B1 0.027mg 0.2mg 14%
Vitamin E 1.46mg 0.19mg 8%
Vitamin B3 0.341mg 1.3mg 6%
Phosphorus 34mg 78mg 6%
Fiber 3g 1.6g 6%
Fructose 4.35g 5%
Choline 7.8mg 30mg 4%
Vitamin B5 0.183mg 0.397mg 4%
Potassium 312mg 429mg 3%
Folate 25µg 13µg 3%
Vitamin B2 0.025mg 0.06mg 3%
Protein 1.14g 2g 2%
Calcium 34mg 14mg 2%
Polyunsaturated fat 0.287g 0.001g 2%
Manganese 0.098mg 0.06mg 2%
Vitamin B6 0.063mg 0.077mg 1%
Fats 0.52g 0.01g 1%
Selenium 0.2µg 0.7µg 1%
Carbs 14.66g 17.44g 1%
Copper 0.13mg 0.14mg 1%
Calories 61kcal 73kcal 1%
Net carbs 11.66g 15.84g N/A
Magnesium 17mg 17mg 0%
Sugar 8.99g 9.6g N/A
Zinc 0.14mg 0.12mg 0%
Sodium 3mg 4mg 0%
Vitamin A 4µg 1µg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.047g 0.004g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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 FatsFats +5100%
Contains more ProteinProtein +75.4%
Contains more CarbsCarbs +19%
Contains more OtherOther +316.4%
~equal in Water ~78.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +28600%
Contains less Sat. FatSaturated fat -100%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.