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Salsify raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between Salsify raw and Jerusalem artichoke

  • Salsify raw has more Vitamin B6, Vitamin B2, Manganese, and Fiber, however, Jerusalem artichoke is higher in Iron, Vitamin B1, and Copper.
  • Jerusalem artichoke covers your daily need of Iron 34% more than Salsify raw.
  • Salsify raw has 4 times more Manganese than Jerusalem artichoke. While Salsify raw has 0.268mg of Manganese, Jerusalem artichoke has only 0.06mg.

These are the specific foods used in this comparison Salsify, (vegetable oyster), raw and Jerusalem-artichokes, raw.

Infographic

Salsify raw 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 16% 18% 34% 26% 30% 10% 32% 2.6% 35% 4.4%
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 +35.3%
Contains more CalciumCalcium +328.6%
Contains more ZincZinc +216.7%
Contains more ManganeseManganese +346.7%
Contains more SeleniumSelenium +14.3%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +385.7%
Contains more CopperCopper +57.3%
Contains less SodiumSodium -80%
~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 27% 0% 0% 0% 20% 51% 9.4% 22% 64% 0% 0% 20% 0%
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% 1.2% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +259.7%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 77%
Protein: 3.3 g
Fats: 0.2 g
Carbs: 18.6 g
Water: 77 g
Other: 0.9 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 +65%
Contains more FatsFats +1900%
Contains more OtherOther +182.2%
~equal in Carbs ~17.44g
~equal in Water ~78.01g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify raw Jerusalem artichoke Opinion
Calories 82kcal 73kcal Salsify raw
Protein 3.3g 2g Salsify raw
Fats 0.2g 0.01g Salsify raw
Vitamin C 8mg 4mg Salsify raw
Net carbs 15.3g 15.84g Jerusalem artichoke
Carbs 18.6g 17.44g Salsify raw
Magnesium 23mg 17mg Salsify raw
Calcium 60mg 14mg Salsify raw
Potassium 380mg 429mg Jerusalem artichoke
Iron 0.7mg 3.4mg Jerusalem artichoke
Sugar 9.6g Salsify raw
Fiber 3.3g 1.6g Salsify raw
Copper 0.089mg 0.14mg Jerusalem artichoke
Zinc 0.38mg 0.12mg Salsify raw
Phosphorus 75mg 78mg Jerusalem artichoke
Sodium 20mg 4mg Jerusalem artichoke
Vitamin A 0IU 20IU Jerusalem artichoke
Vitamin A 0µg 1µg Jerusalem artichoke
Vitamin E 0.19mg Jerusalem artichoke
Manganese 0.268mg 0.06mg Salsify raw
Selenium 0.8µg 0.7µg Salsify raw
Vitamin B1 0.08mg 0.2mg Jerusalem artichoke
Vitamin B2 0.22mg 0.06mg Salsify raw
Vitamin B3 0.5mg 1.3mg Jerusalem artichoke
Vitamin B5 0.371mg 0.397mg Jerusalem artichoke
Vitamin B6 0.277mg 0.077mg Salsify raw
Vitamin K 0.1µg Jerusalem artichoke
Folate 26µg 13µg Salsify raw
Choline 30mg Jerusalem artichoke
Monounsaturated Fat 0.004g Jerusalem artichoke
Polyunsaturated fat 0.001g Jerusalem artichoke

Which food is preferable for your diet?

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

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
16%
Salsify raw
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
21%
Salsify raw
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Salsify raw
Salsify raw is lower in Sugar (difference - 9.6g)
Which food is lower in Saturated Fat?
Salsify raw
Salsify raw is lower in Saturated Fat (difference - 0g)
Which food is lower in glycemic index?
Salsify raw
Salsify raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsify raw
Salsify raw is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salsify raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169277/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.