Pumpkin vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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How are pumpkins and jerusalem artichoke different?
- Pumpkins are higher in vitamin A; however, jerusalem artichoke is richer in iron, vitamin B1, phosphorus, potassium, vitamin B3, and copper.
- Daily need coverage for vitamin A for pumpkins is 115% higher.
- Pumpkins contain 4 times more vitamin E than jerusalem artichoke. While pumpkins contain 0.8mg of vitamin E, jerusalem artichoke contains only 0.19mg.
- Jerusalem artichoke has a lower glycemic index (32) than pumpkins (52).
Pumpkin, cooked, boiled, drained, without salt and Jerusalem-artichokes, raw are the varieties used in this article.
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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.
| Contains more ZincZinc | +91.7% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +48.3% |
| Contains more MagnesiumMagnesium | +88.9% |
| Contains more PotassiumPotassium | +86.5% |
| Contains more IronIron | +496.5% |
| Contains more CopperCopper | +53.8% |
| Contains more PhosphorusPhosphorus | +160% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin CVitamin C | +17.5% |
| Contains more Vitamin AVitamin A | +28700% |
| Contains more Vitamin EVitamin E | +321.1% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more Vitamin B1Vitamin B1 | +545.2% |
| Contains more Vitamin B3Vitamin B3 | +214.8% |
| Contains more Vitamin B5Vitamin B5 | +97.5% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more FolateFolate | +44.4% |
| Contains more CholineCholine | +383.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.57mg | 3.4mg | 35% |
| Vitamin A | 288µg | 1µg | 32% |
| Vitamin B1 | 0.031mg | 0.2mg | 14% |
| Phosphorus | 30mg | 78mg | 7% |
| Vitamin B3 | 0.413mg | 1.3mg | 6% |
| Potassium | 230mg | 429mg | 6% |
| Copper | 0.091mg | 0.14mg | 5% |
| Choline | 6.2mg | 30mg | 4% |
| Vitamin B5 | 0.201mg | 0.397mg | 4% |
| Carbs | 4.9g | 17.44g | 4% |
| Vitamin E | 0.8mg | 0.19mg | 4% |
| Vitamin B6 | 0.044mg | 0.077mg | 3% |
| Protein | 0.72g | 2g | 3% |
| Calories | 20kcal | 73kcal | 3% |
| Magnesium | 9mg | 17mg | 2% |
| Fiber | 1.1g | 1.6g | 2% |
| Zinc | 0.23mg | 0.12mg | 1% |
| Vitamin C | 4.7mg | 4mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Manganese | 0.089mg | 0.06mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin K | 0.8µg | 0.1µg | 1% |
| Vitamin B2 | 0.078mg | 0.06mg | 1% |
| Fats | 0.07g | 0.01g | 0% |
| Net carbs | 3.8g | 15.84g | N/A |
| Calcium | 15mg | 14mg | 0% |
| Sugar | 2.08g | 9.6g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Saturated fat | 0.037g | 0g | 0% |
| Monounsaturated fat | 0.009g | 0.004g | 0% |
| Polyunsaturated fat | 0.004g | 0.001g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
| Contains more FatsFats | +600% |
| Contains more WaterWater | +20.1% |
| Contains more ProteinProtein | +177.8% |
| Contains more CarbsCarbs | +255.9% |
| Contains more OtherOther | +309.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
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 | +125% |
| Contains more Poly. FatPolyunsaturated fat | +300% |
| Contains less Sat. FatSaturated fat | -100% |
