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  6. Chia seeds vs. Jerusalem artichoke

Chia seeds vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between chia seeds and jerusalem artichoke

  • Jerusalem artichoke has less fiber, manganese, phosphorus, selenium, copper, magnesium, calcium, iron, vitamin B3, and zinc.
  • Chia seeds' daily need coverage for fiber is 131% more.
  • Chia seeds have 79 times more selenium than jerusalem artichoke. Chia seeds have 55.2µg of selenium, while jerusalem artichoke has 0.7µg.
  • Jerusalem artichoke has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Jerusalem-artichokes, raw.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +1870.6%
Contains more CalciumCalcium +4407.1%
Contains more IronIron +127.1%
Contains more CopperCopper +560%
Contains more ZincZinc +3716.7%
Contains more PhosphorusPhosphorus +1002.6%
Contains more ManganeseManganese +4438.3%
Contains more SeleniumSelenium +7785.7%
Contains less SodiumSodium -75%
~equal in Potassium ~429mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +579.2%
Contains more FolateFolate +276.9%
Contains more Vitamin CVitamin C +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Jerusalem artichoke DV% diff.
Polyunsaturated fat 23.665g 0.001g 158%
Fiber 34.4g 1.6g 131%
Manganese 2.723mg 0.06mg 116%
Phosphorus 860mg 78mg 112%
Selenium 55.2µg 0.7µg 99%
Copper 0.924mg 0.14mg 87%
Magnesium 335mg 17mg 76%
Calcium 631mg 14mg 62%
Iron 7.72mg 3.4mg 54%
Vitamin B3 8.83mg 1.3mg 47%
Fats 30.74g 0.01g 47%
Zinc 4.58mg 0.12mg 41%
Vitamin B1 0.62mg 0.2mg 35%
Protein 16.54g 2g 29%
Calories 486kcal 73kcal 21%
Saturated fat 3.33g 0g 15%
Folate 49µg 13µg 9%
Vitamin B5 0.397mg 8%
Vitamin B2 0.17mg 0.06mg 8%
Carbs 42.12g 17.44g 8%
Monounsaturated fat 2.309g 0.004g 6%
Vitamin B6 0.077mg 6%
Choline 30mg 5%
Vitamin C 1.6mg 4mg 3%
Vitamin E 0.5mg 0.19mg 2%
Potassium 407mg 429mg 1%
Sodium 16mg 4mg 1%
Net carbs 7.72g 15.84g N/A
Sugar 9.6g N/A
Vitamin A 1µg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +727%
Contains more FatsFats +307300%
Contains more CarbsCarbs +141.5%
Contains more OtherOther +89%
Contains more WaterWater +1245%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +57625%
Contains more Poly. FatPolyunsaturated fat +2366400%
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.