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  6. Porridge vs. Jerusalem artichoke

Porridge vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are porridge and jerusalem artichoke different?

  • Porridge is higher in calcium; however, jerusalem artichoke is richer in potassium, vitamin B1, copper, phosphorus, and vitamin B5.
  • Daily need coverage for potassium for jerusalem artichoke is 12% higher.
  • Porridge contains 6 times more calcium than jerusalem artichoke. While porridge contains 87mg of calcium, jerusalem artichoke contains only 14mg.
  • Porridge has less sugar.
  • Jerusalem artichoke has a lower glycemic index (32) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Jerusalem-artichokes, raw are the varieties used in this article.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +521.4%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +2581.3%
Contains more CopperCopper +250%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
~equal in Iron ~3.4mg
~equal in Zinc ~0.12mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more Vitamin B6Vitamin B6 +492.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Porridge Jerusalem artichoke DV% diff.
Potassium 16mg 429mg 12%
Vitamin B1 0.055mg 0.2mg 12%
Copper 0.04mg 0.14mg 11%
Phosphorus 15mg 78mg 9%
Vitamin B5 0.071mg 0.397mg 7%
Calcium 87mg 14mg 7%
Vitamin B6 0.013mg 0.077mg 5%
Vitamin B3 0.52mg 1.3mg 5%
Choline 30mg 5%
Fiber 0.5g 1.6g 4%
Iron 3.74mg 3.4mg 4%
Selenium 2.8µg 0.7µg 4%
Vitamin C 0mg 4mg 4%
Magnesium 5mg 17mg 3%
Vitamin B2 0.025mg 0.06mg 3%
Manganese 0mg 0.06mg 3%
Carbs 10.52g 17.44g 2%
Polyunsaturated fat 0.114g 0.001g 1%
Protein 1.44g 2g 1%
Calories 50kcal 73kcal 1%
Vitamin E 0.02mg 0.19mg 1%
Fats 0.21g 0.01g 0%
Net carbs 10.02g 15.84g N/A
Sugar 0.03g 9.6g N/A
Zinc 0.13mg 0.12mg 0%
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 12µg 13µg 0%
Saturated fat 0.033g 0g 0%
Monounsaturated fat 0.028g 0.004g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +2000%
Contains more WaterWater +12.3%
Contains more ProteinProtein +38.9%
Contains more CarbsCarbs +65.8%
Contains more OtherOther +1054.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 +600%
Contains more Poly. FatPolyunsaturated fat +11300%
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.