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  6. Flax seeds vs. Jerusalem artichoke

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

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What are the main differences between flax seeds and jerusalem artichoke?

  • Jerusalem artichoke has less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, selenium, zinc, vitamin B6, and iron than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 120% higher.
  • Flax seeds have 41 times more manganese than jerusalem artichoke. Flax seeds have 2.482mg of manganese, while jerusalem artichoke has 0.06mg.

We used Seeds, flaxseed and Jerusalem-artichokes, raw types in this comparison.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +2205.9%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +68.5%
Contains more CopperCopper +771.4%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +723.1%
Contains more ManganeseManganese +4036.7%
Contains more SeleniumSelenium +3528.6%
Contains less SodiumSodium -86.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +63.2%
Contains more Vitamin B1Vitamin B1 +722%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +136.9%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +569.2%
Contains more CholineCholine +162.3%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Jerusalem artichoke DV% diff.
Polyunsaturated fat 28.73g 0.001g 192%
Vitamin B1 1.644mg 0.2mg 120%
Copper 1.22mg 0.14mg 120%
Manganese 2.482mg 0.06mg 105%
Fiber 27.3g 1.6g 103%
Magnesium 392mg 17mg 89%
Phosphorus 642mg 78mg 81%
Fats 42.16g 0.01g 65%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.12mg 38%
Protein 18.29g 2g 33%
Vitamin B6 0.473mg 0.077mg 30%
Iron 5.73mg 3.4mg 29%
Calcium 255mg 14mg 24%
Calories 534kcal 73kcal 23%
Folate 87µg 13µg 19%
Monounsaturated fat 7.527g 0.004g 19%
Saturated fat 3.663g 0g 17%
Vitamin B5 0.985mg 0.397mg 12%
Potassium 813mg 429mg 11%
Vitamin B3 3.08mg 1.3mg 11%
Choline 78.7mg 30mg 9%
Vitamin B2 0.161mg 0.06mg 8%
Vitamin C 0.6mg 4mg 4%
Carbs 28.88g 17.44g 4%
Vitamin K 4.3µg 0.1µg 4%
Sodium 30mg 4mg 1%
Vitamin E 0.31mg 0.19mg 1%
Net carbs 1.58g 15.84g N/A
Sugar 1.55g 9.6g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +814.5%
Contains more FatsFats +421500%
Contains more CarbsCarbs +65.6%
Contains more OtherOther +46.1%
Contains more WaterWater +1020.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +188075%
Contains more Poly. FatPolyunsaturated fat +2872900%
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.