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  6. Onion vs. Jerusalem artichoke

Onion vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are onions and jerusalem artichoke different?

  • Jerusalem artichoke is higher than onions in iron, vitamin B1, copper, potassium, vitamin B3, phosphorus, and vitamin B5.
  • Jerusalem artichoke covers your daily need for iron, 40% more than onions.
  • Onions are lower in sugar.
  • Jerusalem artichoke has a higher glycemic index (32) than onions (15).

Onions, raw and Jerusalem-artichokes, raw types were used in this article.

Infographic

Onion 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.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 +64.3%
Contains more ZincZinc +41.7%
Contains more ManganeseManganese +115%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +193.8%
Contains more IronIron +1519%
Contains more CopperCopper +259%
Contains more PhosphorusPhosphorus +169%
Contains more SeleniumSelenium +40%
~equal in Sodium ~4mg

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.
Onion
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 +85%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +46.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +334.8%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +1020.7%
Contains more Vitamin B5Vitamin B5 +222.8%
Contains more CholineCholine +391.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Jerusalem artichoke DV% diff.
Iron 0.21mg 3.4mg 40%
Vitamin B1 0.046mg 0.2mg 13%
Copper 0.039mg 0.14mg 11%
Potassium 146mg 429mg 8%
Vitamin B3 0.116mg 1.3mg 7%
Phosphorus 29mg 78mg 7%
Vitamin B5 0.123mg 0.397mg 5%
Choline 6.1mg 30mg 4%
Vitamin C 7.4mg 4mg 4%
Manganese 0.129mg 0.06mg 3%
Carbs 9.34g 17.44g 3%
Vitamin B6 0.12mg 0.077mg 3%
Vitamin B2 0.027mg 0.06mg 3%
Folate 19µg 13µg 2%
Protein 1.1g 2g 2%
Calories 40kcal 73kcal 2%
Magnesium 10mg 17mg 2%
Fructose 1.29g 2%
Vitamin E 0.02mg 0.19mg 1%
Calcium 23mg 14mg 1%
Fats 0.1g 0.01g 0%
Net carbs 7.64g 15.84g N/A
Sugar 4.24g 9.6g N/A
Fiber 1.7g 1.6g 0%
Zinc 0.17mg 0.12mg 0%
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin K 0.4µg 0.1µg 0%
Saturated fat 0.042g 0g 0%
Monounsaturated fat 0.013g 0.004g 0%
Polyunsaturated fat 0.017g 0.001g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +900%
Contains more WaterWater +14.2%
Contains more ProteinProtein +81.8%
Contains more CarbsCarbs +86.7%
Contains more OtherOther +625.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
2
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 +225%
Contains more Poly. FatPolyunsaturated fat +1600%
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.