Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pumpkin vs Jerusalem artichoke - In-Depth Nutrition Comparison

Compare

How are Pumpkin and Jerusalem artichoke different?

  • Pumpkin is richer in Vitamin A RAE, Vitamin E , and Vitamin C, while Jerusalem artichoke is higher in Iron, and Vitamin B1.
  • Pumpkin covers your daily need of Vitamin A RAE 47% 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, raw and Jerusalem-artichokes, raw types were used in this article.

Infographic

Pumpkin vs Jerusalem artichoke infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains less Sodium -75%
Contains more Zinc +166.7%
Contains more Iron +325%
Contains more Magnesium +41.7%
Contains more Phosphorus +77.3%
Contains more Potassium +26.2%
Contains more Copper +10.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Contains more Calcium +50%
Contains less Sodium -75%
Contains more Zinc +166.7%
Contains more Iron +325%
Contains more Magnesium +41.7%
Contains more Phosphorus +77.3%
Contains more Potassium +26.2%
Contains more Copper +10.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +42465%
Contains more Vitamin E +457.9%
Contains more Vitamin C +125%
Contains more Vitamin B2 +83.3%
Contains more Folate +23.1%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +33.2%
Contains more Vitamin B6 +26.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 +42465%
Contains more Vitamin E +457.9%
Contains more Vitamin C +125%
Contains more Vitamin B2 +83.3%
Contains more Folate +23.1%
Contains more Vitamin K +1000%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +33.2%
Contains more Vitamin B6 +26.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Jerusalem artichoke
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Jerusalem artichoke Opinion
Net carbs 6g 15.84g Jerusalem artichoke
Protein 1g 2g Jerusalem artichoke
Fats 0.1g 0.01g Pumpkin
Carbs 6.5g 17.44g Jerusalem artichoke
Calories 26kcal 73kcal Jerusalem artichoke
Starch g g
Fructose g g
Sugar 2.76g 9.6g Pumpkin
Fiber 0.5g 1.6g Jerusalem artichoke
Calcium 21mg 14mg Pumpkin
Iron 0.8mg 3.4mg Jerusalem artichoke
Magnesium 12mg 17mg Jerusalem artichoke
Phosphorus 44mg 78mg Jerusalem artichoke
Potassium 340mg 429mg Jerusalem artichoke
Sodium 1mg 4mg Pumpkin
Zinc 0.32mg 0.12mg Pumpkin
Copper 0.127mg 0.14mg Jerusalem artichoke
Vitamin A 8513IU 20IU Pumpkin
Vitamin E 1.06mg 0.19mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 4mg Pumpkin
Vitamin B1 0.05mg 0.2mg Jerusalem artichoke
Vitamin B2 0.11mg 0.06mg Pumpkin
Vitamin B3 0.6mg 1.3mg Jerusalem artichoke
Vitamin B5 0.298mg 0.397mg Jerusalem artichoke
Vitamin B6 0.061mg 0.077mg Jerusalem artichoke
Folate 16µg 13µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 0.1µg Pumpkin
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg mg Pumpkin
Isoleucine 0.031mg mg Pumpkin
Leucine 0.046mg mg Pumpkin
Lysine 0.054mg mg Pumpkin
Methionine 0.011mg mg Pumpkin
Phenylalanine 0.032mg mg Pumpkin
Valine 0.035mg mg Pumpkin
Histidine 0.016mg mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0g Jerusalem artichoke
Monounsaturated Fat 0.013g 0.004g Pumpkin
Polyunsaturated fat 0.005g 0.001g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
13
Jerusalem artichoke
Mineral Summary Score
18
Pumpkin
33
Jerusalem artichoke

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
12%
Jerusalem artichoke
Carbohydrates
7%
Pumpkin
17%
Jerusalem artichoke
Fats
0%
Pumpkin
0%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 6.84g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.