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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%

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
Starch g g
Fructose g g
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 E 0.35mg 0.19mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
13
Jerusalem artichoke
Mineral Summary Score
25
Yam
33
Jerusalem artichoke

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
12%
Jerusalem artichoke
Carbohydrates
28%
Yam
17%
Jerusalem artichoke
Fats
1%
Yam
0%
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.