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  6. Sesame vs. Jerusalem artichoke

Sesame vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are Sesame and Jerusalem artichoke different?

  • Sesame has more Copper, Iron, Manganese, Calcium, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1 than Jerusalem artichoke.
  • Daily need coverage for Copper from Sesame is 438% higher.
  • Sesame contains 70 times more Calcium than Jerusalem artichoke. While Sesame contains 975mg of Calcium, Jerusalem artichoke contains only 14mg.

Seeds, sesame seeds, whole, dried and Jerusalem-artichokes, raw are the varieties used in this article.

Infographic

Sesame 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.
Sesame
Sesame
9
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +6864.3%
Contains more Iron +327.9%
Contains more Magnesium +1964.7%
Contains more Phosphorus +706.4%
Contains more Zinc +6358.3%
Contains more Copper +2815.7%
Contains more Manganese +4000%
Contains more Selenium +4814.3%
Contains less Sodium -63.6%
Equal in Potassium - 429
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +6864.3%
Contains more Iron +327.9%
Contains more Magnesium +1964.7%
Contains more Phosphorus +706.4%
Contains more Zinc +6358.3%
Contains more Copper +2815.7%
Contains more Manganese +4000%
Contains more Selenium +4814.3%
Contains less Sodium -63.6%
Equal in Potassium - 429

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.
Sesame
Sesame
6
:
4
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +295.5%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B3 +247.3%
Contains more Vitamin B6 +926%
Contains more Folate +646.2%
Contains more Vitamin A +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +694%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +295.5%
Contains more Vitamin B2 +311.7%
Contains more Vitamin B3 +247.3%
Contains more Vitamin B6 +926%
Contains more Folate +646.2%
Contains more Vitamin A +122.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +694%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Protein +786.5%
Contains more Fats +496600%
Contains more Carbs +34.5%
Contains more Other +75.6%
Contains more Water +1563.3%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Jerusalem artichoke
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 Protein +786.5%
Contains more Fats +496600%
Contains more Carbs +34.5%
Contains more Other +75.6%
Contains more Water +1563.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +468875%
Contains more Polyunsaturated fat +2177200%
Contains less Saturated Fat -100%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +468875%
Contains more Polyunsaturated fat +2177200%
Contains less Saturated 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.
Sesame Jerusalem artichoke
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Jerusalem artichoke Opinion
Net carbs 11.65g 15.84g Jerusalem artichoke
Protein 17.73g 2g Sesame
Fats 49.67g 0.01g Sesame
Carbs 23.45g 17.44g Sesame
Calories 573kcal 73kcal Sesame
Sugar 0.3g 9.6g Sesame
Fiber 11.8g 1.6g Sesame
Calcium 975mg 14mg Sesame
Iron 14.55mg 3.4mg Sesame
Magnesium 351mg 17mg Sesame
Phosphorus 629mg 78mg Sesame
Potassium 468mg 429mg Sesame
Sodium 11mg 4mg Jerusalem artichoke
Zinc 7.75mg 0.12mg Sesame
Copper 4.082mg 0.14mg Sesame
Manganese 2.46mg 0.06mg Sesame
Selenium 34.4µg 0.7µg Sesame
Vitamin A 9IU 20IU Jerusalem artichoke
Vitamin A RAE 0µg 1µg Jerusalem artichoke
Vitamin E 0.25mg 0.19mg Sesame
Vitamin C 0mg 4mg Jerusalem artichoke
Vitamin B1 0.791mg 0.2mg Sesame
Vitamin B2 0.247mg 0.06mg Sesame
Vitamin B3 4.515mg 1.3mg Sesame
Vitamin B5 0.05mg 0.397mg Jerusalem artichoke
Vitamin B6 0.79mg 0.077mg Sesame
Folate 97µg 13µg Sesame
Vitamin K 0µg 0.1µg Jerusalem artichoke
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g 0g Jerusalem artichoke
Monounsaturated Fat 18.759g 0.004g Sesame
Polyunsaturated fat 21.773g 0.001g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Sesame
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
348%
Sesame
28%
Jerusalem artichoke

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 9.3g)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.