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  6. Whey vs. Jerusalem artichoke

Whey vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Significant differences between whey and jerusalem artichoke

  • Whey has more vitamin B12 and vitamin B2; however, jerusalem artichoke is richer in iron, copper, vitamin B1, potassium, vitamin B3, and fiber.
  • Jerusalem artichoke covers your daily iron needs 42% more than whey.
  • Whey has a higher glycemic index. The glycemic index of whey is 43, while the glycemic index of jerusalem artichoke is 32.

Specific food types used in this comparison are Whey, sweet, fluid and Jerusalem-artichokes, raw.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 CalciumCalcium +235.7%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +112.5%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +5566.7%
Contains more CopperCopper +3400%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +5900%
~equal in Zinc ~0.12mg

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.
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B3Vitamin B3 +1656.8%
Contains more Vitamin B6Vitamin B6 +148.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more CholineCholine +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg

All nutrients comparison - raw data values

Nutrient Whey Jerusalem artichoke DV% diff.
Iron 0.06mg 3.4mg 42%
Copper 0.004mg 0.14mg 15%
Vitamin B1 0.036mg 0.2mg 14%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.06mg 8%
Vitamin B3 0.074mg 1.3mg 8%
Potassium 161mg 429mg 8%
Fiber 0g 1.6g 6%
Phosphorus 46mg 78mg 5%
Vitamin B6 0.031mg 0.077mg 4%
Carbs 5.14g 17.44g 4%
Vitamin C 0.1mg 4mg 4%
Calcium 47mg 14mg 3%
Manganese 0.001mg 0.06mg 3%
Folate 1µg 13µg 3%
Choline 16mg 30mg 3%
Protein 0.85g 2g 2%
Selenium 1.9µg 0.7µg 2%
Calories 27kcal 73kcal 2%
Sodium 54mg 4mg 2%
Magnesium 8mg 17mg 2%
Vitamin E 0mg 0.19mg 1%
Fats 0.36g 0.01g 1%
Cholesterol 2mg 0mg 1%
Saturated fat 0.23g 0g 1%
Net carbs 5.14g 15.84g N/A
Sugar 5.14g 9.6g N/A
Zinc 0.13mg 0.12mg 0%
Vitamin A 3µg 1µg 0%
Vitamin B5 0.383mg 0.397mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.1g 0.004g 0%
Polyunsaturated fat 0.011g 0.001g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +3500%
Contains more WaterWater +19.4%
Contains more ProteinProtein +135.3%
Contains more CarbsCarbs +239.3%
Contains more OtherOther +379.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
2
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +2400%
Contains more Poly. FatPolyunsaturated fat +1000%
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.