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  6. Yardlong beans vs. Jerusalem artichoke

Yardlong beans vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the main differences between yardlong beans and jerusalem artichoke?

  • Yardlong beans is richer in vitamin C, vitamin A, folate, manganese, and magnesium, yet jerusalem artichoke is richer in iron, copper, vitamin B1, and vitamin B5.
  • Jerusalem artichoke's daily need coverage for iron is 30% higher.
  • Yardlong beans has 23 times more vitamin A than jerusalem artichoke. Yardlong beans has 450IU of vitamin A, while jerusalem artichoke has 20IU.
  • Jerusalem artichoke has a lower glycemic index than yardlong beans.

We used Yardlong bean, cooked, boiled, drained, without salt and Jerusalem-artichokes, raw types in this comparison.

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 +147.1%
Contains more CalciumCalcium +214.3%
Contains more ZincZinc +200%
Contains more ManganeseManganese +235%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +246.9%
Contains more CopperCopper +197.9%
Contains more PhosphorusPhosphorus +36.8%
~equal in Sodium ~4mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +305%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +65%
Contains more FolateFolate +246.2%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +678.4%
Contains more Vitamin B6Vitamin B6 +220.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Jerusalem artichoke DV% diff.
Iron 0.98mg 3.4mg 30%
Vitamin C 16.2mg 4mg 14%
Copper 0.047mg 0.14mg 10%
Vitamin B1 0.085mg 0.2mg 10%
Folate 45µg 13µg 8%
Vitamin B5 0.051mg 0.397mg 7%
Magnesium 42mg 17mg 6%
Fiber 1.6g 6%
Manganese 0.201mg 0.06mg 6%
Choline 30mg 5%
Potassium 290mg 429mg 4%
Vitamin B6 0.024mg 0.077mg 4%
Vitamin B3 0.63mg 1.3mg 4%
Carbs 9.18g 17.44g 3%
Calcium 44mg 14mg 3%
Vitamin B2 0.099mg 0.06mg 3%
Phosphorus 57mg 78mg 3%
Zinc 0.36mg 0.12mg 2%
Vitamin A 23µg 1µg 2%
Calories 47kcal 73kcal 1%
Protein 2.53g 2g 1%
Selenium 1.5µg 0.7µg 1%
Vitamin E 0.19mg 1%
Fats 0.1g 0.01g 0%
Net carbs 9.18g 15.84g N/A
Sugar 9.6g N/A
Sodium 4mg 4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.026g 0g 0%
Monounsaturated fat 0.009g 0.004g 0%
Polyunsaturated fat 0.042g 0.001g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +26.5%
Contains more FatsFats +900%
Contains more WaterWater +12.1%
Contains more CarbsCarbs +90%
Contains more OtherOther +252.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 +125%
Contains more Poly. FatPolyunsaturated fat +4100%
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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.