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  6. Russet potato vs. Jerusalem artichoke

Russet potato vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between russet potatoes and jerusalem artichoke

  • Russet potatoes have more vitamin B6 and manganese; however, jerusalem artichoke has more iron and vitamin B1.
  • Jerusalem artichoke's daily need coverage for iron is 29% more.
  • Russet potatoes have 5 times more vitamin B6 than jerusalem artichoke. Russet potatoes have 0.354mg of vitamin B6, while jerusalem artichoke has 0.077mg.
  • Russet potatoes are lower in sugar.
  • Russet potatoes have a higher glycemic index than jerusalem artichoke.

The food varieties used in the comparison are Potatoes, Russet, flesh, and skin, baked and Jerusalem-artichokes, raw.

Infographic

Russet potato 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +76.5%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +28.2%
Contains more ZincZinc +191.7%
Contains more ManganeseManganese +280%
Contains more IronIron +217.8%
Contains more CopperCopper +30.8%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +40%
~equal in Phosphorus ~78mg

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 +107.5%
Contains more Vitamin B6Vitamin B6 +359.7%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +171.4%
Contains more Vitamin B1Vitamin B1 +198.5%
Contains more Vitamin B2Vitamin B2 +25%
Contains more CholineCholine +100%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.3mg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Jerusalem artichoke DV% diff.
Iron 1.07mg 3.4mg 29%
Vitamin B6 0.354mg 0.077mg 21%
Vitamin B1 0.067mg 0.2mg 11%
Starch 17.45g 7%
Manganese 0.228mg 0.06mg 7%
Vitamin C 8.3mg 4mg 5%
Copper 0.107mg 0.14mg 4%
Potassium 550mg 429mg 4%
Magnesium 30mg 17mg 3%
Folate 26µg 13µg 3%
Fiber 2.3g 1.6g 3%
Choline 15mg 30mg 3%
Vitamin K 2µg 0.1µg 2%
Zinc 0.35mg 0.12mg 2%
Vitamin E 0.07mg 0.19mg 1%
Vitamin B2 0.048mg 0.06mg 1%
Protein 2.63g 2g 1%
Calories 97kcal 73kcal 1%
Carbs 21.44g 17.44g 1%
Phosphorus 71mg 78mg 1%
Fats 0.13g 0.01g 0%
Net carbs 19.14g 15.84g N/A
Calcium 18mg 14mg 0%
Sugar 1.08g 9.6g N/A
Sodium 14mg 4mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B3 1.348mg 1.3mg 0%
Vitamin B5 0.38mg 0.397mg 0%
Saturated fat 0.032g 0g 0%
Monounsaturated fat 0.003g 0.004g 0%
Polyunsaturated fat 0.054g 0.001g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.137mg 0%
Methionine 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +31.5%
Contains more FatsFats +1200%
Contains more CarbsCarbs +22.9%
Contains more OtherOther +88.1%
~equal in Water ~78.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 Poly. FatPolyunsaturated fat +5300%
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +33.3%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.