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  6. Corn raw vs. Jerusalem artichoke

Corn raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between corn raw and jerusalem artichoke

  • Corn raw has more folate and vitamin B5; however, jerusalem artichoke is higher in iron and copper.
  • Jerusalem artichoke covers your daily need for iron, 36% more than corn raw.
  • Corn raw has 3 times more folate than jerusalem artichoke. While corn raw has 42µg of folate, jerusalem artichoke has only 13µg.
  • Corn raw has less sugar.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Jerusalem-artichokes, raw.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 MagnesiumMagnesium +117.6%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +14.1%
Contains more ManganeseManganese +171.7%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +58.9%
Contains more IronIron +553.8%
Contains more CopperCopper +159.3%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +16.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +70%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +223.1%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +29%
Contains more CholineCholine +30.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Jerusalem artichoke DV% diff.
Iron 0.52mg 3.4mg 36%
Copper 0.054mg 0.14mg 10%
Folate 42µg 13µg 7%
Vitamin B5 0.717mg 0.397mg 6%
Magnesium 37mg 17mg 5%
Potassium 270mg 429mg 5%
Manganese 0.163mg 0.06mg 4%
Vitamin B1 0.155mg 0.2mg 4%
Protein 3.27g 2g 3%
Zinc 0.46mg 0.12mg 3%
Vitamin C 6.8mg 4mg 3%
Vitamin B3 1.77mg 1.3mg 3%
Polyunsaturated fat 0.487g 0.001g 3%
Phosphorus 89mg 78mg 2%
Starch 5.7g 2%
Fiber 2g 1.6g 2%
Fats 1.35g 0.01g 2%
Fructose 1.94g 2%
Vitamin B6 0.093mg 0.077mg 1%
Choline 23mg 30mg 1%
Saturated fat 0.325g 0g 1%
Calories 86kcal 73kcal 1%
Vitamin E 0.07mg 0.19mg 1%
Vitamin A 9µg 1µg 1%
Calcium 2mg 14mg 1%
Monounsaturated fat 0.432g 0.004g 1%
Carbs 18.7g 17.44g 0%
Net carbs 16.7g 15.84g N/A
Sugar 6.26g 9.6g N/A
Sodium 15mg 4mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.055mg 0.06mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 ProteinProtein +63.5%
Contains more FatsFats +13400%
Contains more OtherOther +303.2%
~equal in Carbs ~17.44g
~equal in Water ~78.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +10700%
Contains more Poly. FatPolyunsaturated fat +48600%
Contains less Sat. FatSaturated fat -100%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.