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  6. Mustard Greens vs. Jerusalem artichoke

Mustard Greens vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Jerusalem artichoke?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Calcium, yet Jerusalem artichoke is higher in Iron, Vitamin B1, Potassium, Vitamin B5, and Vitamin B3.
  • Mustard Greens's daily need coverage for Vitamin K is 494% more.
  • Mustard Greens has 618 times more Vitamin A RAE than Jerusalem artichoke. While Mustard Greens has 618µg of Vitamin A RAE, Jerusalem artichoke has only 1µg.

We used Mustard greens, cooked, boiled, drained, without salt and Jerusalem-artichokes, raw types in this article.

Infographic

Mustard Greens 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.
Mustard Greens
Mustard Greens
3
:
7
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +742.9%
Contains more Zinc +83.3%
Contains more Iron +290.8%
Contains more Magnesium +30.8%
Contains more Phosphorus +85.7%
Contains more Potassium +164.8%
Contains less Sodium -55.6%
Contains more Selenium +16.7%
Equal in Copper - 0.14
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
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 +742.9%
Contains more Zinc +83.3%
Contains more Iron +290.8%
Contains more Magnesium +30.8%
Contains more Phosphorus +85.7%
Contains more Potassium +164.8%
Contains less Sodium -55.6%
Contains more Selenium +16.7%
Equal in Copper - 0.14

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.
Mustard Greens
Mustard Greens
6
:
4
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +61750%
Contains more Vitamin E +836.8%
Contains more Vitamin C +532.5%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +592600%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B3 +200.2%
Contains more Vitamin B5 +230.8%
Contains more Folate +44.4%
Equal in Vitamin B2 - 0.06
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +61750%
Contains more Vitamin E +836.8%
Contains more Vitamin C +532.5%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +592600%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B3 +200.2%
Contains more Vitamin B5 +230.8%
Contains more Folate +44.4%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Protein +28%
Contains more Fats +4600%
Contains more Water +17.7%
Contains more Carbs +286.7%
Contains more Other +273.5%
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 Protein +28%
Contains more Fats +4600%
Contains more Water +17.7%
Contains more Carbs +286.7%
Contains more Other +273.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +4500%
Contains less Saturated Fat -100%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +4500%
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.
Mustard Greens Jerusalem artichoke
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Jerusalem artichoke Opinion
Net carbs 2.51g 15.84g Jerusalem artichoke
Protein 2.56g 2g Mustard Greens
Fats 0.47g 0.01g Mustard Greens
Carbs 4.51g 17.44g Jerusalem artichoke
Calories 26kcal 73kcal Jerusalem artichoke
Sugar 1.41g 9.6g Mustard Greens
Fiber 2g 1.6g Mustard Greens
Calcium 118mg 14mg Mustard Greens
Iron 0.87mg 3.4mg Jerusalem artichoke
Magnesium 13mg 17mg Jerusalem artichoke
Phosphorus 42mg 78mg Jerusalem artichoke
Potassium 162mg 429mg Jerusalem artichoke
Sodium 9mg 4mg Jerusalem artichoke
Zinc 0.22mg 0.12mg Mustard Greens
Copper 0.146mg 0.14mg Mustard Greens
Manganese 0.06mg Jerusalem artichoke
Selenium 0.6µg 0.7µg Jerusalem artichoke
Vitamin A 12370IU 20IU Mustard Greens
Vitamin A RAE 618µg 1µg Mustard Greens
Vitamin E 1.78mg 0.19mg Mustard Greens
Vitamin C 25.3mg 4mg Mustard Greens
Vitamin B1 0.041mg 0.2mg Jerusalem artichoke
Vitamin B2 0.063mg 0.06mg Mustard Greens
Vitamin B3 0.433mg 1.3mg Jerusalem artichoke
Vitamin B5 0.12mg 0.397mg Jerusalem artichoke
Vitamin B6 0.098mg 0.077mg Mustard Greens
Folate 9µg 13µg Jerusalem artichoke
Vitamin K 592.7µg 0.1µg Mustard Greens
Saturated Fat 0.012g 0g Jerusalem artichoke
Monounsaturated Fat 0.11g 0.004g Mustard Greens
Polyunsaturated fat 0.046g 0.001g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
201%
Mustard Greens
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
17%
Mustard Greens
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 8.19g)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.