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  6. Brown rice vs. Jerusalem artichoke

Brown rice vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between brown rice and jerusalem artichoke

  • Brown rice has more manganese, selenium, vitamin B3, zinc, and magnesium; however, jerusalem artichoke is higher in iron and potassium.
  • Brown rice covers your daily need for manganese, 40% more than jerusalem artichoke.
  • Brown rice has 8 times more selenium than jerusalem artichoke. While brown rice has 5.8µg of selenium, jerusalem artichoke has only 0.7µg.
  • Brown rice has less sugar.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Jerusalem-artichokes, raw.

Infographic

Brown rice 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" 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +129.4%
Contains more ZincZinc +491.7%
Contains more PhosphorusPhosphorus +32.1%
Contains more ManganeseManganese +1523.3%
Contains more SeleniumSelenium +728.6%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +398.8%
Contains more IronIron +507.1%
Contains more CopperCopper +32.1%
~equal in Sodium ~4mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +97%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B1Vitamin B1 +12.4%
Contains more FolateFolate +44.4%
Contains more CholineCholine +226.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Jerusalem artichoke DV% diff.
Manganese 0.974mg 0.06mg 40%
Iron 0.56mg 3.4mg 36%
Potassium 86mg 429mg 10%
Starch 24.79g 10%
Selenium 5.8µg 0.7µg 9%
Vitamin B3 2.561mg 1.3mg 8%
Magnesium 39mg 17mg 5%
Zinc 0.71mg 0.12mg 5%
Vitamin C 0mg 4mg 4%
Choline 9.2mg 30mg 4%
Vitamin B6 0.123mg 0.077mg 4%
Copper 0.106mg 0.14mg 4%
Phosphorus 103mg 78mg 4%
Calories 123kcal 73kcal 3%
Carbs 25.58g 17.44g 3%
Polyunsaturated fat 0.366g 0.001g 2%
Vitamin B1 0.178mg 0.2mg 2%
Monounsaturated fat 0.369g 0.004g 1%
Saturated fat 0.26g 0g 1%
Protein 2.74g 2g 1%
Vitamin B2 0.069mg 0.06mg 1%
Fats 0.97g 0.01g 1%
Calcium 3mg 14mg 1%
Folate 9µg 13µg 1%
Net carbs 23.98g 15.84g N/A
Sugar 0.24g 9.6g N/A
Fiber 1.6g 1.6g 0%
Sodium 4mg 4mg 0%
Vitamin E 0.17mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.38mg 0.397mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +37%
Contains more FatsFats +9600%
Contains more CarbsCarbs +46.7%
Contains more WaterWater +11%
Contains more OtherOther +477.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +9125%
Contains more Poly. FatPolyunsaturated fat +36500%
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.