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Yam vs Jerusalem artichoke - In-Depth Nutrition Comparison

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What are the differences between Yam and Jerusalem artichoke?

  • Yam is higher in Vitamin B6, Manganese, Vitamin C, Potassium, and Fiber, yet Jerusalem artichoke is higher in Iron, and Vitamin B1.
  • Jerusalem artichoke's daily need coverage for Iron is 36% more.
  • Yam has 7 times more Manganese than Jerusalem artichoke. While Yam has 0.397mg of Manganese, Jerusalem artichoke has only 0.06mg.

We used Yam, raw and Jerusalem-artichokes, raw types in this article.

Infographic

Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +21.4%
Contains more Magnesium +23.5%
Contains more Potassium +90.2%
Contains more Zinc +100%
Contains more Copper +27.1%
Contains more Iron +529.6%
Contains more Phosphorus +41.8%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Contains more Calcium +21.4%
Contains more Magnesium +23.5%
Contains more Potassium +90.2%
Contains more Zinc +100%
Contains more Copper +27.1%
Contains more Iron +529.6%
Contains more Phosphorus +41.8%
Contains less Sodium -55.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Vitamin A +590%
Contains more Vitamin E +84.2%
Contains more Vitamin C +327.5%
Contains more Vitamin B6 +280.5%
Contains more Folate +76.9%
Contains more Vitamin K +2200%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +26.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 +590%
Contains more Vitamin E +84.2%
Contains more Vitamin C +327.5%
Contains more Vitamin B6 +280.5%
Contains more Folate +76.9%
Contains more Vitamin K +2200%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +26.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1600%
Contains more Carbs +59.9%
Contains more Protein +30.7%
Contains more Water +12.1%
Contains more Other +209.8%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 Fats +1600%
Contains more Carbs +59.9%
Contains more Protein +30.7%
Contains more Water +12.1%
Contains more Other +209.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +7500%
Contains less Saturated Fat -100%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +7500%
Contains less Saturated Fat -100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Jerusalem artichoke
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Jerusalem artichoke Opinion
Net carbs 23.78g 15.84g Yam
Protein 1.53g 2g Jerusalem artichoke
Fats 0.17g 0.01g Yam
Carbs 27.88g 17.44g Yam
Calories 118kcal 73kcal Yam
Sugar 0.5g 9.6g Yam
Fiber 4.1g 1.6g Yam
Calcium 17mg 14mg Yam
Iron 0.54mg 3.4mg Jerusalem artichoke
Magnesium 21mg 17mg Yam
Phosphorus 55mg 78mg Jerusalem artichoke
Potassium 816mg 429mg Yam
Sodium 9mg 4mg Jerusalem artichoke
Zinc 0.24mg 0.12mg Yam
Copper 0.178mg 0.14mg Yam
Vitamin A 138IU 20IU Yam
Vitamin A RAE 7µg 1µg Yam
Vitamin E 0.35mg 0.19mg Yam
Vitamin C 17.1mg 4mg Yam
Vitamin B1 0.112mg 0.2mg Jerusalem artichoke
Vitamin B2 0.032mg 0.06mg Jerusalem artichoke
Vitamin B3 0.552mg 1.3mg Jerusalem artichoke
Vitamin B5 0.314mg 0.397mg Jerusalem artichoke
Vitamin B6 0.293mg 0.077mg Yam
Folate 23µg 13µg Yam
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0g Jerusalem artichoke
Monounsaturated Fat 0.006g 0.004g Yam
Polyunsaturated fat 0.076g 0.001g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
25%
Yam
33%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 9.1g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 19)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.