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  6. Pumpkin vs. Jerusalem artichoke

Pumpkin vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are pumpkin and jerusalem artichoke different?

  • Pumpkin is richer in vitamin A, vitamin E, and vitamin C, while jerusalem artichoke is higher in iron and vitamin B1.
  • Pumpkin covers your daily need for vitamin A, 170% more than jerusalem artichoke.
  • Pumpkin contains 6 times more vitamin E than jerusalem artichoke. Pumpkin contains 1.06mg of vitamin E, while jerusalem artichoke contains 0.19mg.
  • Pumpkin has a higher glycemic index (52) than jerusalem artichoke (32).

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

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +50%
Contains more ZincZinc +166.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +108.3%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +26.2%
Contains more IronIron +325%
Contains more CopperCopper +10.2%
Contains more PhosphorusPhosphorus +77.3%
Contains more SeleniumSelenium +133.3%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +125%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +457.9%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +23.1%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more CholineCholine +265.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Jerusalem artichoke DV% diff.
Vitamin A 426µg 1µg 47%
Iron 0.8mg 3.4mg 33%
Vitamin B1 0.05mg 0.2mg 13%
Vitamin C 9mg 4mg 6%
Vitamin E 1.06mg 0.19mg 6%
Phosphorus 44mg 78mg 5%
Choline 8.2mg 30mg 4%
Carbs 6.5g 17.44g 4%
Vitamin B3 0.6mg 1.3mg 4%
Vitamin B2 0.11mg 0.06mg 4%
Fiber 0.5g 1.6g 4%
Potassium 340mg 429mg 3%
Manganese 0.125mg 0.06mg 3%
Vitamin B5 0.298mg 0.397mg 2%
Protein 1g 2g 2%
Calories 26kcal 73kcal 2%
Zinc 0.32mg 0.12mg 2%
Copper 0.127mg 0.14mg 1%
Selenium 0.3µg 0.7µg 1%
Calcium 21mg 14mg 1%
Magnesium 12mg 17mg 1%
Vitamin B6 0.061mg 0.077mg 1%
Vitamin K 1.1µg 0.1µg 1%
Folate 16µg 13µg 1%
Fats 0.1g 0.01g 0%
Net carbs 6g 15.84g N/A
Sugar 2.76g 9.6g N/A
Sodium 1mg 4mg 0%
Saturated fat 0.052g 0g 0%
Monounsaturated fat 0.013g 0.004g 0%
Polyunsaturated fat 0.005g 0.001g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +17.4%
Contains more ProteinProtein +100%
Contains more CarbsCarbs +168.3%
Contains more OtherOther +217.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 +400%
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.