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  6. Winged bean vs. Jerusalem artichoke

Winged bean vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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A recap on differences between winged bean and jerusalem artichoke

  • Winged bean is higher in copper, manganese, vitamin B1, zinc, and vitamin B2, yet jerusalem artichoke is higher in iron and vitamin B5.
  • Winged bean covers your daily copper needs 138% more than jerusalem artichoke.
  • Winged bean contains 12 times more zinc than jerusalem artichoke. While winged bean contains 1.39mg of zinc, jerusalem artichoke contains only 0.12mg.

Food varieties used in this article are Winged bean tuber, raw and Jerusalem-artichokes, raw.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +41.2%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +36.6%
Contains more CopperCopper +890%
Contains more ZincZinc +1058.3%
Contains more ManganeseManganese +786.7%
Contains more IronIron +70%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -88.6%
~equal in Selenium ~0.7µg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +89.5%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more FolateFolate +46.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +242.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Jerusalem artichoke DV% diff.
Copper 1.386mg 0.14mg 138%
Manganese 0.532mg 0.06mg 21%
Protein 11.6g 2g 19%
Iron 2mg 3.4mg 18%
Vitamin B1 0.379mg 0.2mg 15%
Zinc 1.39mg 0.12mg 12%
Vitamin B2 0.149mg 0.06mg 7%
Vitamin B5 0.116mg 0.397mg 6%
Fiber 1.6g 6%
Choline 30mg 5%
Phosphorus 45mg 78mg 5%
Potassium 586mg 429mg 5%
Calories 148kcal 73kcal 4%
Vitamin C 0mg 4mg 4%
Carbs 28.1g 17.44g 4%
Folate 19µg 13µg 2%
Calcium 30mg 14mg 2%
Magnesium 24mg 17mg 2%
Vitamin B3 1.64mg 1.3mg 2%
Sodium 35mg 4mg 1%
Polyunsaturated fat 0.174g 0.001g 1%
Vitamin E 0.19mg 1%
Monounsaturated fat 0.234g 0.004g 1%
Saturated fat 0.222g 0g 1%
Fats 0.9g 0.01g 1%
Net carbs 28.1g 15.84g N/A
Sugar 9.6g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B6 0.075mg 0.077mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +480%
Contains more FatsFats +8900%
Contains more CarbsCarbs +61.1%
Contains more WaterWater +35.9%
Contains more OtherOther +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +5750%
Contains more Poly. FatPolyunsaturated fat +17300%
Contains less Sat. FatSaturated fat -100%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.