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Zucchini vs Jerusalem artichoke - In-Depth Nutrition Comparison

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Summary of differences between Zucchini and Jerusalem artichoke

  • Zucchini has more Vitamin C, Vitamin B6, and Manganese, however Jerusalem artichoke is higher in Iron, Vitamin B1, Copper, Phosphorus, and Vitamin B3.
  • Jerusalem artichoke covers your daily need of Iron 38% more than Zucchini.
  • Zucchini has 4 times more Vitamin C than Jerusalem artichoke. While Zucchini has 17.9mg of Vitamin C, Jerusalem artichoke has only 4mg.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Jerusalem-artichokes, raw.

Infographic

Zucchini 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 +14.3%
Contains more Zinc +166.7%
Contains more Iron +818.9%
Contains more Potassium +64.4%
Contains more Copper +164.2%
Contains more Phosphorus +105.3%
Contains less Sodium -50%
Equal in Magnesium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Contains more Calcium +14.3%
Contains more Zinc +166.7%
Contains more Iron +818.9%
Contains more Potassium +64.4%
Contains more Copper +164.2%
Contains more Phosphorus +105.3%
Contains less Sodium -50%
Equal in Magnesium - 17

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
:
Contains more Vitamin C +347.5%
Contains more Vitamin A +900%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B6 +111.7%
Contains more Vitamin K +4200%
Contains more Folate +84.6%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Contains more Vitamin C +347.5%
Contains more Vitamin A +900%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B6 +111.7%
Contains more Vitamin K +4200%
Contains more Folate +84.6%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +94.6%

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.
Zucchini Jerusalem artichoke
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Jerusalem artichoke Opinion
Calories 17kcal 73kcal Jerusalem artichoke
Protein 1.21g 2g Jerusalem artichoke
Fats 0.32g 0.01g Zucchini
Vitamin C 17.9mg 4mg Zucchini
Net carbs 2.11g 15.84g Jerusalem artichoke
Carbs 3.11g 17.44g Jerusalem artichoke
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 3.4mg Jerusalem artichoke
Calcium 16mg 14mg Zucchini
Potassium 261mg 429mg Jerusalem artichoke
Magnesium 18mg 17mg Zucchini
Sugar 2.5g 9.6g Zucchini
Fiber 1g 1.6g Jerusalem artichoke
Copper 0.053mg 0.14mg Jerusalem artichoke
Zinc 0.32mg 0.12mg Zucchini
Starch 0g g Zucchini
Phosphorus 38mg 78mg Jerusalem artichoke
Sodium 8mg 4mg Jerusalem artichoke
Vitamin A 200IU 20IU Zucchini
Vitamin E 0.12mg 0.19mg Jerusalem artichoke
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.2mg Jerusalem artichoke
Vitamin B2 0.094mg 0.06mg Zucchini
Vitamin B3 0.451mg 1.3mg Jerusalem artichoke
Vitamin B5 0.204mg 0.397mg Jerusalem artichoke
Vitamin B6 0.163mg 0.077mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.1µg Zucchini
Folate 24µg 13µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 0g Jerusalem artichoke
Monounsaturated Fat 0.011g 0.004g Zucchini
Polyunsaturated fat 0.091g 0.001g Zucchini
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg mg Zucchini
Isoleucine 0.044mg mg Zucchini
Leucine 0.071mg mg Zucchini
Lysine 0.067mg mg Zucchini
Methionine 0.018mg mg Zucchini
Phenylalanine 0.043mg mg Zucchini
Valine 0.054mg mg Zucchini
Histidine 0.026mg mg Zucchini
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Jerusalem artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Zucchini
13
Jerusalem artichoke
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
12%
Jerusalem artichoke
Carbohydrates
3%
Zucchini
17%
Jerusalem artichoke
Fats
1%
Zucchini
0%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 7.1g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.084g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
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.
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.