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  6. White bread vs. Jerusalem artichoke

White bread vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on differences between white bread and jerusalem artichoke

  • White bread is higher in selenium, vitamin B1, folate, vitamin B3, manganese, vitamin B2, calcium, and zinc, yet jerusalem artichoke is higher in potassium.
  • White bread covers your daily selenium needs 39% more than jerusalem artichoke.
  • White bread contains 123 times more sodium than jerusalem artichoke. While white bread contains 490mg of sodium, jerusalem artichoke contains only 4mg.
  • The glycemic index of jerusalem artichoke is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Jerusalem-artichokes, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +35.3%
Contains more CalciumCalcium +928.6%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +793.3%
Contains more SeleniumSelenium +3042.9%
Contains more PotassiumPotassium +240.5%
Contains more CopperCopper +38.6%
Contains less SodiumSodium -99.2%
~equal in Iron ~3.4mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +166.5%
Contains more Vitamin B2Vitamin B2 +305%
Contains more Vitamin B3Vitamin B3 +267.7%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +753.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +105.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Jerusalem artichoke DV% diff.
Selenium 22µg 0.7µg 39%
Vitamin B1 0.533mg 0.2mg 28%
Folate 111µg 13µg 25%
Vitamin B3 4.78mg 1.3mg 22%
Sodium 490mg 4mg 21%
Manganese 0.536mg 0.06mg 21%
Starch 37.17g 15%
Vitamin B2 0.243mg 0.06mg 14%
Protein 8.85g 2g 14%
Calcium 144mg 14mg 13%
Polyunsaturated fat 1.602g 0.001g 11%
Carbs 49.42g 17.44g 11%
Calories 266kcal 73kcal 10%
Potassium 126mg 429mg 9%
Zinc 0.74mg 0.12mg 6%
Fats 3.33g 0.01g 5%
Fiber 2.7g 1.6g 4%
Copper 0.101mg 0.14mg 4%
Vitamin C 0mg 4mg 4%
Vitamin B5 0.536mg 0.397mg 3%
Phosphorus 98mg 78mg 3%
Fructose 2.43g 3%
Saturated fat 0.698g 0g 3%
Iron 3.61mg 3.4mg 3%
Choline 14.6mg 30mg 3%
Vitamin B6 0.087mg 0.077mg 1%
Magnesium 23mg 17mg 1%
Monounsaturated fat 0.599g 0.004g 1%
Net carbs 46.72g 15.84g N/A
Sugar 5.67g 9.6g N/A
Vitamin E 0.22mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +342.5%
Contains more FatsFats +33200%
Contains more CarbsCarbs +183.4%
Contains more WaterWater +114.2%
Contains more OtherOther +28.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +14875%
Contains more Poly. FatPolyunsaturated fat +160100%
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.