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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.
  • Jerusalem artichoke has a lower glycemic index than spelt.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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 +700%
Contains more CalciumCalcium +92.9%
Contains more IronIron +30.6%
Contains more CopperCopper +265%
Contains more ZincZinc +2633.3%
Contains more PhosphorusPhosphorus +414.1%
Contains more ManganeseManganese +4871.7%
Contains more SeleniumSelenium +1571.4%
Contains more PotassiumPotassium +10.6%
Contains less SodiumSodium -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
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 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 +315.8%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +88.3%
Contains more Vitamin B3Vitamin B3 +426.4%
Contains more Vitamin B5Vitamin B5 +169%
Contains more Vitamin B6Vitamin B6 +198.7%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +246.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Jerusalem artichoke DV% diff.
Manganese 2.983mg 0.06mg 127%
Phosphorus 401mg 78mg 46%
Copper 0.511mg 0.14mg 41%
Fiber 10.7g 1.6g 36%
Vitamin B3 6.843mg 1.3mg 35%
Zinc 3.28mg 0.12mg 29%
Magnesium 136mg 17mg 28%
Protein 14.57g 2g 25%
Starch 53.92g 22%
Selenium 11.7µg 0.7µg 20%
Carbs 70.19g 17.44g 18%
Vitamin B1 0.364mg 0.2mg 14%
Vitamin B5 1.068mg 0.397mg 13%
Calories 338kcal 73kcal 13%
Iron 4.44mg 3.4mg 13%
Vitamin B6 0.23mg 0.077mg 12%
Polyunsaturated fat 1.258g 0.001g 8%
Folate 45µg 13µg 8%
Choline 30mg 5%
Vitamin E 0.79mg 0.19mg 4%
Vitamin B2 0.113mg 0.06mg 4%
Vitamin C 0mg 4mg 4%
Fats 2.43g 0.01g 4%
Vitamin K 3.6µg 0.1µg 3%
Saturated fat 0.406g 0g 2%
Monounsaturated fat 0.445g 0.004g 1%
Potassium 388mg 429mg 1%
Calcium 27mg 14mg 1%
Net carbs 59.49g 15.84g N/A
Sugar 6.82g 9.6g N/A
Sodium 8mg 4mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
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 +628.5%
Contains more FatsFats +24200%
Contains more CarbsCarbs +302.5%
Contains more WaterWater +607.9%
Contains more OtherOther +41.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 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 +11025%
Contains more Poly. FatPolyunsaturated fat +125700%
Contains less Sat. FatSaturated fat -100%

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.