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  6. Summer squash vs. Jerusalem artichoke

Summer squash vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the differences between summer squash and jerusalem artichoke?

  • Summer squash is higher in vitamin C, vitamin B6, and vitamin B2, yet jerusalem artichoke is higher in iron, vitamin B1, copper, phosphorus, and vitamin B3.
  • Jerusalem artichoke's daily need coverage for iron is 38% more.
  • Summer squash has 4 times more vitamin C than jerusalem artichoke. While summer squash has 17mg of vitamin C, jerusalem artichoke has only 4mg.
  • The glycemic index of summer squash is lower.

We used Squash, summer, all varieties, raw and Jerusalem-artichokes, raw types in this article.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 ZincZinc +141.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +191.7%
Contains more PotassiumPotassium +63.7%
Contains more IronIron +871.4%
Contains more CopperCopper +174.5%
Contains more PhosphorusPhosphorus +105.3%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~17mg
~equal in Calcium ~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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 +325%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B6Vitamin B6 +183.1%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +123.1%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B3Vitamin B3 +166.9%
Contains more Vitamin B5Vitamin B5 +156.1%
Contains more CholineCholine +347.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Jerusalem artichoke DV% diff.
Iron 0.35mg 3.4mg 38%
Vitamin C 17mg 4mg 14%
Vitamin B1 0.048mg 0.2mg 13%
Vitamin B6 0.218mg 0.077mg 11%
Copper 0.051mg 0.14mg 10%
Phosphorus 38mg 78mg 6%
Vitamin B2 0.142mg 0.06mg 6%
Carbs 3.35g 17.44g 5%
Vitamin B5 0.155mg 0.397mg 5%
Potassium 262mg 429mg 5%
Vitamin B3 0.487mg 1.3mg 5%
Manganese 0.175mg 0.06mg 5%
Choline 6.7mg 30mg 4%
Folate 29µg 13µg 4%
Calories 16kcal 73kcal 3%
Zinc 0.29mg 0.12mg 2%
Protein 1.21g 2g 2%
Fiber 1.1g 1.6g 2%
Vitamin K 3µg 0.1µg 2%
Fructose 0.95g 1%
Vitamin A 10µg 1µg 1%
Polyunsaturated fat 0.089g 0.001g 1%
Selenium 0.2µg 0.7µg 1%
Fats 0.18g 0.01g 0%
Net carbs 2.25g 15.84g N/A
Magnesium 17mg 17mg 0%
Calcium 15mg 14mg 0%
Sugar 2.2g 9.6g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.12mg 0.19mg 0%
Saturated fat 0.044g 0g 0%
Monounsaturated fat 0.016g 0.004g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 FatsFats +1700%
Contains more WaterWater +21.3%
Contains more ProteinProtein +65.3%
Contains more CarbsCarbs +420.6%
Contains more OtherOther +309.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 +300%
Contains more Poly. FatPolyunsaturated fat +8800%
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.