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  6. Spinach raw vs. Jerusalem artichoke

Spinach raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and jerusalem artichoke

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, vitamin E, vitamin B2, and vitamin B6; however, jerusalem artichoke is higher in vitamin B1.
  • Spinach raw covers your daily need for vitamin K, 402% more than jerusalem artichoke.
  • Spinach raw has 469 times more vitamin A than jerusalem artichoke. While spinach raw has 9377IU of vitamin A, jerusalem artichoke has only 20IU.

These are the specific foods used in this comparison Spinach, raw and Jerusalem-artichokes, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +364.7%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +30.1%
Contains more ZincZinc +341.7%
Contains more ManganeseManganese +1395%
Contains more SeleniumSelenium +42.9%
Contains more IronIron +25.5%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -94.9%
~equal in Copper ~0.14mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +602.5%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +968.4%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1392.3%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin B5Vitamin B5 +510.8%
Contains more CholineCholine +55.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Jerusalem artichoke DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin A 469µg 1µg 52%
Folate 194µg 13µg 45%
Manganese 0.897mg 0.06mg 36%
Vitamin C 28.1mg 4mg 27%
Magnesium 79mg 17mg 15%
Vitamin E 2.03mg 0.19mg 12%
Vitamin B2 0.189mg 0.06mg 10%
Vitamin B1 0.078mg 0.2mg 10%
Calcium 99mg 14mg 9%
Vitamin B6 0.195mg 0.077mg 9%
Iron 2.71mg 3.4mg 9%
Vitamin B5 0.065mg 0.397mg 7%
Carbs 3.63g 17.44g 5%
Potassium 558mg 429mg 4%
Vitamin B3 0.724mg 1.3mg 4%
Zinc 0.53mg 0.12mg 4%
Phosphorus 49mg 78mg 4%
Calories 23kcal 73kcal 3%
Sodium 79mg 4mg 3%
Protein 2.86g 2g 2%
Fiber 2.2g 1.6g 2%
Choline 19.3mg 30mg 2%
Selenium 1µg 0.7µg 1%
Fats 0.39g 0.01g 1%
Polyunsaturated fat 0.165g 0.001g 1%
Copper 0.13mg 0.14mg 1%
Net carbs 1.43g 15.84g N/A
Sugar 0.42g 9.6g N/A
Saturated fat 0.063g 0g 0%
Monounsaturated fat 0.01g 0.004g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +43%
Contains more FatsFats +3800%
Contains more WaterWater +17.2%
Contains more CarbsCarbs +380.4%
Contains more OtherOther +47.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +150%
Contains more Poly. FatPolyunsaturated fat +16400%
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.