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Pasta vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Significant differences between pasta and jerusalem artichoke

  • Pasta has more folate, manganese, vitamin B2, and vitamin B12; however, jerusalem artichoke is richer in iron, potassium, and copper.
  • Jerusalem artichoke covers your daily iron needs 28% more than pasta.
  • Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of jerusalem artichoke is 32.

Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Jerusalem-artichokes, raw.

Infographic

Pasta 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.
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 ZincZinc +366.7%
Contains more ManganeseManganese +273.3%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +1687.5%
Contains more IronIron +198.2%
Contains more CopperCopper +50.5%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -33.3%
~equal in Magnesium ~17mg

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.
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 AVitamin A +500%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +392.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +126.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg

All nutrients comparison - raw data values

Nutrient Pasta Jerusalem artichoke DV% diff.
Iron 1.14mg 3.4mg 28%
Folate 64µg 13µg 13%
Potassium 24mg 429mg 12%
Cholesterol 33mg 0mg 11%
Manganese 0.224mg 0.06mg 7%
Vitamin B2 0.15mg 0.06mg 7%
Vitamin B12 0.14µg 0µg 6%
Fiber 1.6g 6%
Protein 5.15g 2g 6%
Choline 30mg 5%
Copper 0.093mg 0.14mg 5%
Zinc 0.56mg 0.12mg 4%
Vitamin C 0mg 4mg 4%
Vitamin B5 0.183mg 0.397mg 4%
Polyunsaturated fat 0.429g 0.001g 3%
Vitamin B6 0.034mg 0.077mg 3%
Calories 131kcal 73kcal 3%
Carbs 24.93g 17.44g 2%
Phosphorus 63mg 78mg 2%
Fats 1.05g 0.01g 2%
Vitamin B3 0.992mg 1.3mg 2%
Saturated fat 0.15g 0g 1%
Vitamin B1 0.209mg 0.2mg 1%
Selenium 0.7µg 1%
Calcium 6mg 14mg 1%
Vitamin A 6µg 1µg 1%
Vitamin E 0.19mg 1%
Net carbs 24.93g 15.84g N/A
Magnesium 18mg 17mg 0%
Sugar 9.6g N/A
Sodium 6mg 4mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.124g 0.004g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +157.5%
Contains more FatsFats +10400%
Contains more CarbsCarbs +42.9%
Contains more WaterWater +13.8%
Contains more OtherOther +719.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +3000%
Contains more Poly. FatPolyunsaturated fat +42800%
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.