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  6. Jerusalem artichoke vs. Water chestnuts

Jerusalem artichoke vs. Water chestnuts — In-Depth Nutrition Comparison

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The main differences between jerusalem artichoke and water chestnuts

  • Jerusalem artichoke is richer in iron, yet water chestnuts are richer in copper, vitamin B6, manganese, vitamin B2, vitamin E, and fiber.
  • Daily need coverage for iron for jerusalem artichoke is 42% higher.

Food types used in this article are Jerusalem-artichokes, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Jerusalem artichoke vs Water chestnuts infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more CalciumCalcium +27.3%
Contains more IronIron +5566.7%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +29.4%
Contains more PotassiumPotassium +36.1%
Contains more CopperCopper +132.9%
Contains more ZincZinc +316.7%
Contains more ManganeseManganese +451.7%
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 0.33% 3.8% 50% 14% 24% 24% 18% 0% 0.25% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 0% 24% 35% 46% 19% 29% 76% 0% 0.75% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin EVitamin E +531.6%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B6Vitamin B6 +326%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +23.1%
~equal in Vitamin C ~4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Water chestnuts DV% diff.
Iron 3.4mg 0.06mg 42%
Copper 0.14mg 0.326mg 21%
Vitamin B6 0.077mg 0.328mg 19%
Manganese 0.06mg 0.331mg 12%
Vitamin B2 0.06mg 0.2mg 11%
Vitamin E 0.19mg 1.2mg 7%
Fiber 1.6g 3g 6%
Potassium 429mg 584mg 5%
Vitamin B1 0.2mg 0.14mg 5%
Zinc 0.12mg 0.5mg 3%
Carbs 17.44g 23.94g 2%
Phosphorus 78mg 63mg 2%
Vitamin B3 1.3mg 1mg 2%
Vitamin B5 0.397mg 0.479mg 2%
Calories 73kcal 97kcal 1%
Protein 2g 1.4g 1%
Magnesium 17mg 22mg 1%
Folate 13µg 16µg 1%
Choline 30mg 36.2mg 1%
Protein per 100 calories 2.7g 1.4g N/A
Calories per 10 g protein 365kcal 693kcal N/A
Weight per 100 calories 137g 103g N/A
Fats 0.01g 0.1g 0%
Vitamin C 4mg 4mg 0%
Net carbs 15.84g 20.94g N/A
Calcium 14mg 11mg 0%
Sugar 9.6g 4.8g N/A
Sodium 4mg 14mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0g 0.026g 0%
Monounsaturated fat 0.004g 0.002g 0%
Polyunsaturated fat 0.001g 0.043g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more ProteinProtein +42.9%
Contains more FatsFats +900%
Contains more CarbsCarbs +37.3%
~equal in Water ~73.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +4200%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/nutrients
  2. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.