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  6. Winter squash vs. Jerusalem artichoke

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

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Significant differences between Winter squash and Jerusalem artichoke

  • Winter squash has more Vitamin A RAE, Vitamin B6, Vitamin C, and Manganese, however, Jerusalem artichoke is richer in Iron, Vitamin B1, Phosphorus, Copper, Potassium, and Vitamin B3.
  • Jerusalem artichoke covers your daily Iron needs 37% more than Winter squash.
  • Jerusalem artichoke has 261 times less Vitamin A RAE than Winter squash. Winter squash has 261µg of Vitamin A RAE, while Jerusalem artichoke has 1µg.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Jerusalem-artichokes, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
4
:
6
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +57.1%
Contains less Sodium -75%
Contains more Zinc +83.3%
Contains more Manganese +211.7%
Contains more Iron +672.7%
Contains more Magnesium +30.8%
Contains more Phosphorus +310.5%
Contains more Potassium +78%
Contains more Copper +70.7%
Contains more Selenium +75%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +57.1%
Contains less Sodium -75%
Contains more Zinc +83.3%
Contains more Manganese +211.7%
Contains more Iron +672.7%
Contains more Magnesium +30.8%
Contains more Phosphorus +310.5%
Contains more Potassium +78%
Contains more Copper +70.7%
Contains more Selenium +75%

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.
Winter squash
Winter squash
6
:
4
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +26015%
Contains more Vitamin C +140%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +53.8%
Contains more Vitamin K +4300%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +69.7%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin A +26015%
Contains more Vitamin C +140%
Contains more Vitamin B2 +11.7%
Contains more Vitamin B6 +109.1%
Contains more Folate +53.8%
Contains more Vitamin K +4300%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +69.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Fats +3400%
Contains more Water +14.4%
Contains more Protein +124.7%
Contains more Carbs +97.1%
Contains more Other +262.9%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Jerusalem artichoke
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 Fats +3400%
Contains more Water +14.4%
Contains more Protein +124.7%
Contains more Carbs +97.1%
Contains more Other +262.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +14600%
Contains less Saturated Fat -100%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +14600%
Contains less Saturated 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.
Winter squash Jerusalem artichoke
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Jerusalem artichoke Opinion
Net carbs 6.05g 15.84g Jerusalem artichoke
Protein 0.89g 2g Jerusalem artichoke
Fats 0.35g 0.01g Winter squash
Carbs 8.85g 17.44g Jerusalem artichoke
Calories 37kcal 73kcal Jerusalem artichoke
Sugar 3.3g 9.6g Winter squash
Fiber 2.8g 1.6g Winter squash
Calcium 22mg 14mg Winter squash
Iron 0.44mg 3.4mg Jerusalem artichoke
Magnesium 13mg 17mg Jerusalem artichoke
Phosphorus 19mg 78mg Jerusalem artichoke
Potassium 241mg 429mg Jerusalem artichoke
Sodium 1mg 4mg Winter squash
Zinc 0.22mg 0.12mg Winter squash
Copper 0.082mg 0.14mg Jerusalem artichoke
Manganese 0.187mg 0.06mg Winter squash
Selenium 0.4µg 0.7µg Jerusalem artichoke
Vitamin A 5223IU 20IU Winter squash
Vitamin A RAE 261µg 1µg Winter squash
Vitamin E 0.12mg 0.19mg Jerusalem artichoke
Vitamin C 9.6mg 4mg Winter squash
Vitamin B1 0.016mg 0.2mg Jerusalem artichoke
Vitamin B2 0.067mg 0.06mg Winter squash
Vitamin B3 0.495mg 1.3mg Jerusalem artichoke
Vitamin B5 0.234mg 0.397mg Jerusalem artichoke
Vitamin B6 0.161mg 0.077mg Winter squash
Folate 20µg 13µg Winter squash
Vitamin K 4.4µg 0.1µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0g Jerusalem artichoke
Monounsaturated Fat 0.026g 0.004g Winter squash
Polyunsaturated fat 0.147g 0.001g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Winter squash
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
12%
Winter squash
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.072g)
Which food is richer in minerals?
Jerusalem artichoke
Jerusalem artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.