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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 for 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
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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 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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Salsify raw Jerusalem artichoke DV% diff.
Iron 0.7mg 3.4mg 34%
Vitamin B6 0.277mg 0.077mg 15%
Vitamin B2 0.22mg 0.06mg 12%
Vitamin B1 0.08mg 0.2mg 10%
Manganese 0.268mg 0.06mg 9%
Fiber 3.3g 1.6g 7%
Copper 0.089mg 0.14mg 6%
Calcium 60mg 14mg 5%
Vitamin B3 0.5mg 1.3mg 5%
Choline 30mg 5%
Vitamin C 8mg 4mg 4%
Folate 26µg 13µg 3%
Protein 3.3g 2g 3%
Zinc 0.38mg 0.12mg 2%
Magnesium 23mg 17mg 1%
Potassium 380mg 429mg 1%
Vitamin B5 0.371mg 0.397mg 1%
Vitamin E 0.19mg 1%
Sodium 20mg 4mg 1%
Calories 82kcal 73kcal 0%
Fats 0.2g 0.01g 0%
Net carbs 15.3g 15.84g N/A
Carbs 18.6g 17.44g 0%
Sugar 9.6g N/A
Phosphorus 75mg 78mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.004g 0%
Polyunsaturated fat 0.001g 0%

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

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.