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Wakame vs Jerusalem artichoke - In-Depth Nutrition Comparison

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A recap on differences between Wakame and Jerusalem artichoke

  • Wakame is higher in Manganese, Folate, Magnesium, Copper, Calcium, and Vitamin B2, yet Jerusalem artichoke is higher in Iron, Vitamin B1, and Potassium.
  • Wakame covers your daily Manganese needs 58% more than Jerusalem artichoke.
  • Wakame contains 218 times more Sodium than Jerusalem artichoke. While Wakame contains 872mg of Sodium, Jerusalem artichoke contains only 4mg.

Food varieties used in this article are Seaweed, wakame, raw and Jerusalem-artichokes, raw.

Infographic

Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +971.4%
Contains more Magnesium +529.4%
Contains more Copper +102.9%
Contains more Zinc +216.7%
Contains more Iron +56%
Contains more Potassium +758%
Contains less Sodium -99.5%
Equal in Phosphorus - 78
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Contains more Calcium +971.4%
Contains more Magnesium +529.4%
Contains more Copper +102.9%
Contains more Zinc +216.7%
Contains more Iron +56%
Contains more Potassium +758%
Contains less Sodium -99.5%
Equal in Phosphorus - 78

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
7
:
Contains more Vitamin A +1700%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +75.6%
Contains more Vitamin K +5200%
Contains more Folate +1407.7%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +3750%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Contains more Vitamin A +1700%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +75.6%
Contains more Vitamin K +5200%
Contains more Folate +1407.7%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +3750%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Jerusalem artichoke
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wakame Jerusalem artichoke Opinion
Calories 45kcal 73kcal Jerusalem artichoke
Protein 3.03g 2g Wakame
Fats 0.64g 0.01g Wakame
Vitamin C 3mg 4mg Jerusalem artichoke
Net carbs 8.64g 15.84g Jerusalem artichoke
Carbs 9.14g 17.44g Jerusalem artichoke
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.18mg 3.4mg Jerusalem artichoke
Calcium 150mg 14mg Wakame
Potassium 50mg 429mg Jerusalem artichoke
Magnesium 107mg 17mg Wakame
Sugar 0.65g 9.6g Wakame
Fiber 0.5g 1.6g Jerusalem artichoke
Copper 0.284mg 0.14mg Wakame
Zinc 0.38mg 0.12mg Wakame
Starch g g
Phosphorus 80mg 78mg Wakame
Sodium 872mg 4mg Jerusalem artichoke
Vitamin A 360IU 20IU Wakame
Vitamin E 1mg 0.19mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.06mg 0.2mg Jerusalem artichoke
Vitamin B2 0.23mg 0.06mg Wakame
Vitamin B3 1.6mg 1.3mg Wakame
Vitamin B5 0.697mg 0.397mg Wakame
Vitamin B6 0.002mg 0.077mg Jerusalem artichoke
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 0.1µg Wakame
Folate 196µg 13µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.13g 0g Jerusalem artichoke
Monounsaturated Fat 0.058g 0.004g Wakame
Polyunsaturated fat 0.218g 0.001g Wakame
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg mg Wakame
Isoleucine 0.087mg mg Wakame
Leucine 0.257mg mg Wakame
Lysine 0.112mg mg Wakame
Methionine 0.063mg mg Wakame
Phenylalanine 0.112mg mg Wakame
Valine 0.209mg mg Wakame
Histidine 0.015mg mg Wakame
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
13
Jerusalem artichoke
Mineral Summary Score
58
Wakame
33
Jerusalem artichoke

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
12%
Jerusalem artichoke
Carbohydrates
9%
Wakame
17%
Jerusalem artichoke
Fats
3%
Wakame
0%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 8.95g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.