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  6. Spelt vs. Jerusalem artichoke

Spelt vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the main differences between Spelt and Jerusalem artichoke?

  • Jerusalem artichoke has less Manganese, Phosphorus, Copper, Fiber, Vitamin B3, Zinc, Magnesium, Selenium, Vitamin B1, and Vitamin B5 than Spelt.
  • Spelt's daily need coverage for Manganese is 127% higher.
  • Spelt has 27 times more Zinc than Jerusalem artichoke. Spelt has 3.28mg of Zinc, while Jerusalem artichoke has 0.12mg.

We used Spelt, uncooked and Jerusalem-artichokes, raw types in this comparison.

Infographic

Spelt 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.
Spelt
Spelt
8
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +92.9%
Contains more Iron +30.6%
Contains more Magnesium +700%
Contains more Phosphorus +414.1%
Contains more Zinc +2633.3%
Contains more Copper +265%
Contains more Manganese +4871.7%
Contains more Selenium +1571.4%
Contains more Potassium +10.6%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
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 +92.9%
Contains more Iron +30.6%
Contains more Magnesium +700%
Contains more Phosphorus +414.1%
Contains more Zinc +2633.3%
Contains more Copper +265%
Contains more Manganese +4871.7%
Contains more Selenium +1571.4%
Contains more Potassium +10.6%
Contains less Sodium -50%

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.
Spelt
Spelt
8
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin E +315.8%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +88.3%
Contains more Vitamin B3 +426.4%
Contains more Vitamin B5 +169%
Contains more Vitamin B6 +198.7%
Contains more Folate +246.2%
Contains more Vitamin K +3500%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
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 +315.8%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +88.3%
Contains more Vitamin B3 +426.4%
Contains more Vitamin B5 +169%
Contains more Vitamin B6 +198.7%
Contains more Folate +246.2%
Contains more Vitamin K +3500%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
:
2
Jerusalem artichoke
Jerusalem artichoke
Contains more Protein +628.5%
Contains more Fats +24200%
Contains more Carbs +302.5%
Contains more Water +607.9%
Contains more Other +41.9%
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 +628.5%
Contains more Fats +24200%
Contains more Carbs +302.5%
Contains more Water +607.9%
Contains more Other +41.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +11025%
Contains more Polyunsaturated fat +125700%
Contains less Saturated Fat -100%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +11025%
Contains more Polyunsaturated fat +125700%
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.
Spelt Jerusalem artichoke
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Jerusalem artichoke Opinion
Net carbs 59.49g 15.84g Spelt
Protein 14.57g 2g Spelt
Fats 2.43g 0.01g Spelt
Carbs 70.19g 17.44g Spelt
Calories 338kcal 73kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 9.6g Spelt
Fiber 10.7g 1.6g Spelt
Calcium 27mg 14mg Spelt
Iron 4.44mg 3.4mg Spelt
Magnesium 136mg 17mg Spelt
Phosphorus 401mg 78mg Spelt
Potassium 388mg 429mg Jerusalem artichoke
Sodium 8mg 4mg Jerusalem artichoke
Zinc 3.28mg 0.12mg Spelt
Copper 0.511mg 0.14mg Spelt
Manganese 2.983mg 0.06mg Spelt
Selenium 11.7µg 0.7µg Spelt
Vitamin A 10IU 20IU Jerusalem artichoke
Vitamin A RAE 0µg 1µg Jerusalem artichoke
Vitamin E 0.79mg 0.19mg Spelt
Vitamin C 0mg 4mg Jerusalem artichoke
Vitamin B1 0.364mg 0.2mg Spelt
Vitamin B2 0.113mg 0.06mg Spelt
Vitamin B3 6.843mg 1.3mg Spelt
Vitamin B5 1.068mg 0.397mg Spelt
Vitamin B6 0.23mg 0.077mg Spelt
Folate 45µg 13µg Spelt
Vitamin K 3.6µg 0.1µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g 0g Jerusalem artichoke
Monounsaturated Fat 0.445g 0.004g Spelt
Polyunsaturated fat 1.258g 0.001g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Spelt
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
119%
Spelt
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.78g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.406g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.