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Raisin vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between raisins and jerusalem artichoke

  • Raisins are richer in copper, manganese, potassium, fiber, vitamin B6, and vitamin B2, yet jerusalem artichoke is richer in iron, vitamin B1, and vitamin B5.
  • Daily need coverage for copper for raisins is 20% higher.
  • Raisins contain 5 times more manganese than jerusalem artichoke. Raisins contain 0.299mg of manganese, while jerusalem artichoke contains 0.06mg.
  • Jerusalem artichoke has a lower glycemic index than raisins.

Food types used in this article are Raisins, seedless and Jerusalem-artichokes, raw.

Infographic

Raisin 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.
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +74.6%
Contains more CopperCopper +127.1%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +29.5%
Contains more ManganeseManganese +398.3%
Contains more IronIron +80.9%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +16.7%

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.
Raisin
3
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 B2Vitamin B2 +108.3%
Contains more Vitamin B6Vitamin B6 +126%
Contains more Vitamin KVitamin K +3400%
Contains more Vitamin CVitamin C +73.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +88.7%
Contains more Vitamin B3Vitamin B3 +69.7%
Contains more Vitamin B5Vitamin B5 +317.9%
Contains more FolateFolate +160%
Contains more CholineCholine +170.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +53.5%
Contains more FatsFats +4500%
Contains more CarbsCarbs +354%
Contains more WaterWater +405.6%
Contains more OtherOther +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 +1175%
Contains more Poly. FatPolyunsaturated fat +3600%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Jerusalem artichoke
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raisin Jerusalem artichoke DV% diff.
Fructose 29.68g 37%
Carbs 79.18g 17.44g 21%
Copper 0.318mg 0.14mg 20%
Iron 1.88mg 3.4mg 19%
Calories 299kcal 73kcal 11%
Manganese 0.299mg 0.06mg 10%
Potassium 749mg 429mg 9%
Fiber 3.7g 1.6g 8%
Vitamin B1 0.106mg 0.2mg 8%
Vitamin B6 0.174mg 0.077mg 7%
Vitamin B5 0.095mg 0.397mg 6%
Vitamin B2 0.125mg 0.06mg 5%
Calcium 50mg 14mg 4%
Magnesium 32mg 17mg 4%
Choline 11.1mg 30mg 3%
Vitamin B3 0.766mg 1.3mg 3%
Vitamin K 3.5µg 0.1µg 3%
Phosphorus 101mg 78mg 3%
Vitamin C 2.3mg 4mg 2%
Protein 3.07g 2g 2%
Folate 5µg 13µg 2%
Fats 0.46g 0.01g 1%
Starch 2.7g 1%
Zinc 0.22mg 0.12mg 1%
Net carbs 75.48g 15.84g N/A
Sugar 59.19g 9.6g N/A
Sodium 11mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.12mg 0.19mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.058g 0g 0%
Monounsaturated fat 0.051g 0.004g 0%
Polyunsaturated fat 0.037g 0.001g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Raisin
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
37%
Raisin
28%
Jerusalem artichoke

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Jerusalem artichoke
Jerusalem artichoke is lower in Sugar (difference - 49.59g)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.6)
Which food is richer in vitamins?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.