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Rye vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are rye and jerusalem artichoke different?

  • Rye is higher than jerusalem artichoke in manganese, fiber, phosphorus, copper, selenium, zinc, magnesium, vitamin B5, vitamin B3, and vitamin B6.
  • Rye covers your daily need for manganese, 109% more than jerusalem artichoke.
  • Rye contains 22 times more zinc than jerusalem artichoke. Rye contains 2.65mg of zinc, while jerusalem artichoke contains 0.12mg.

Rye grain and Jerusalem-artichokes, raw types were used in this article.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +547.1%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +18.9%
Contains more CopperCopper +162.1%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +325.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +4195%
Contains more SeleniumSelenium +1885.7%
Contains more IronIron +29.3%

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +347.4%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B2Vitamin B2 +318.3%
Contains more Vitamin B3Vitamin B3 +228.5%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin B6Vitamin B6 +281.8%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +192.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +417%
Contains more FatsFats +16200%
Contains more CarbsCarbs +335%
Contains more WaterWater +635.9%
Contains more OtherOther +61.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +5100%
Contains more Poly. FatPolyunsaturated fat +76600%
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.
Rye Jerusalem artichoke
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rye Jerusalem artichoke DV% diff.
Manganese 2.577mg 0.06mg 109%
Fiber 15.1g 1.6g 54%
Phosphorus 332mg 78mg 36%
Copper 0.367mg 0.14mg 25%
Selenium 13.9µg 0.7µg 24%
Zinc 2.65mg 0.12mg 23%
Magnesium 110mg 17mg 22%
Vitamin B5 1.456mg 0.397mg 21%
Vitamin B3 4.27mg 1.3mg 19%
Carbs 75.86g 17.44g 19%
Vitamin B6 0.294mg 0.077mg 17%
Protein 10.34g 2g 17%
Vitamin B2 0.251mg 0.06mg 15%
Calories 338kcal 73kcal 13%
Vitamin B1 0.316mg 0.2mg 10%
Iron 2.63mg 3.4mg 10%
Folate 38µg 13µg 6%
Vitamin K 5.9µg 0.1µg 5%
Polyunsaturated fat 0.767g 0.001g 5%
Vitamin E 0.85mg 0.19mg 4%
Vitamin C 0mg 4mg 4%
Potassium 510mg 429mg 2%
Fats 1.63g 0.01g 2%
Saturated fat 0.197g 0g 1%
Monounsaturated fat 0.208g 0.004g 1%
Calcium 24mg 14mg 1%
Net carbs 60.76g 15.84g N/A
Sugar 0.98g 9.6g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 1µg 0%
Choline 30.4mg 30mg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
98%
Rye
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 8.62g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.