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Wild rice raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between wild rice raw and jerusalem artichoke

  • Wild rice raw is richer in manganese, zinc, phosphorus, copper, magnesium, vitamin B3, vitamin B6, folate, and fiber, yet jerusalem artichoke is richer in iron.
  • Daily need coverage for manganese for wild rice raw is 55% higher.
  • Wild rice raw contains 50 times more zinc than jerusalem artichoke. Wild rice raw contains 5.96mg of zinc, while jerusalem artichoke contains 0.12mg.
  • Jerusalem artichoke has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Jerusalem-artichokes, raw.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +941.2%
Contains more CalciumCalcium +50%
Contains more CopperCopper +274.3%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +455.1%
Contains more ManganeseManganese +2115%
Contains more SeleniumSelenium +300%
Contains more IronIron +73.5%
Contains less SodiumSodium -42.9%
~equal in Potassium ~429mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +331.6%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +417.9%
Contains more Vitamin B5Vitamin B5 +170.5%
Contains more Vitamin B6Vitamin B6 +407.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +630.8%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +636.5%
Contains more FatsFats +10700%
Contains more CarbsCarbs +329.5%
Contains more WaterWater +905.3%
Contains more OtherOther +66%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +3875%
Contains more Poly. FatPolyunsaturated fat +67500%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Jerusalem artichoke
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Jerusalem artichoke DV% diff.
Manganese 1.329mg 0.06mg 55%
Zinc 5.96mg 0.12mg 53%
Phosphorus 433mg 78mg 51%
Copper 0.524mg 0.14mg 43%
Magnesium 177mg 17mg 38%
Vitamin B3 6.733mg 1.3mg 34%
Protein 14.73g 2g 25%
Vitamin B6 0.391mg 0.077mg 24%
Folate 95µg 13µg 21%
Carbs 74.9g 17.44g 19%
Iron 1.96mg 3.4mg 18%
Fiber 6.2g 1.6g 18%
Vitamin B2 0.262mg 0.06mg 16%
Calories 357kcal 73kcal 14%
Vitamin B5 1.074mg 0.397mg 14%
Vitamin B1 0.115mg 0.2mg 7%
Polyunsaturated fat 0.676g 0.001g 5%
Selenium 2.8µg 0.7µg 4%
Vitamin C 0mg 4mg 4%
Vitamin E 0.82mg 0.19mg 4%
Vitamin K 1.9µg 0.1µg 2%
Fats 1.08g 0.01g 2%
Saturated fat 0.156g 0g 1%
Calcium 21mg 14mg 1%
Choline 35mg 30mg 1%
Net carbs 68.7g 15.84g N/A
Potassium 427mg 429mg 0%
Sugar 2.5g 9.6g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.159g 0.004g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Wild rice raw
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
96%
Wild rice raw
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 7.1g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.