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Winter melon vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are winter melon and jerusalem artichoke different?

  • Winter melon is higher in vitamin C and fiber; however, jerusalem artichoke is richer in iron, vitamin B1, copper, potassium, phosphorus, vitamin B3, and vitamin B5.
  • Daily need coverage for iron for jerusalem artichoke is 38% higher.
  • Winter melon contains 28 times more sodium than jerusalem artichoke. While winter melon contains 111mg of sodium, jerusalem artichoke contains only 4mg.

Waxgourd, (chinese preserving melon), raw and Jerusalem-artichokes, raw are the varieties used in this article.

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Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
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 +35.7%
Contains more ZincZinc +408.3%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +7050%
Contains more IronIron +750%
Contains more CopperCopper +508.7%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +250%
~equal in Manganese ~0.06mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 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 CVitamin C +225%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin B5Vitamin B5 +198.5%
Contains more Vitamin B6Vitamin B6 +120%
Contains more FolateFolate +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Jerusalem artichoke DV% diff.
Iron 0.4mg 3.4mg 38%
Vitamin B1 0.04mg 0.2mg 13%
Copper 0.023mg 0.14mg 13%
Potassium 6mg 429mg 12%
Vitamin C 13mg 4mg 10%
Phosphorus 19mg 78mg 8%
Vitamin B3 0.4mg 1.3mg 6%
Sodium 111mg 4mg 5%
Choline 30mg 5%
Carbs 3g 17.44g 5%
Vitamin B5 0.133mg 0.397mg 5%
Fiber 2.9g 1.6g 5%
Vitamin B2 0.11mg 0.06mg 4%
Zinc 0.61mg 0.12mg 4%
Protein 0.4g 2g 3%
Calories 13kcal 73kcal 3%
Vitamin B6 0.035mg 0.077mg 3%
Folate 5µg 13µg 2%
Magnesium 10mg 17mg 2%
Polyunsaturated fat 0.087g 0.001g 1%
Vitamin E 0.19mg 1%
Selenium 0.2µg 0.7µg 1%
Calcium 19mg 14mg 1%
Fats 0.2g 0.01g 0%
Net carbs 0.1g 15.84g N/A
Sugar 9.6g N/A
Vitamin A 0µg 1µg 0%
Manganese 0.058mg 0.06mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.016g 0g 0%
Monounsaturated fat 0.037g 0.004g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 +1900%
Contains more WaterWater +23.2%
Contains more ProteinProtein +400%
Contains more CarbsCarbs +481.3%
Contains more OtherOther +746.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 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 +825%
Contains more Poly. FatPolyunsaturated fat +8600%
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.