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  6. Jerusalem artichoke vs. Winter melon

Jerusalem artichoke vs. Winter melon — In-Depth Nutrition Comparison

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How are jerusalem artichoke and winter melon different?

  • Jerusalem artichoke is higher in iron, vitamin B1, copper, potassium, phosphorus, vitamin B3, and vitamin B5; however, winter melon is richer in vitamin C and fiber.
  • Daily need coverage for iron for jerusalem artichoke is 38% higher.
  • Jerusalem artichoke contains 72 times more potassium than winter melon. While jerusalem artichoke contains 429mg of potassium, winter melon contains only 6mg.

Jerusalem-artichokes, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Jerusalem artichoke vs Winter melon infographic
Infographic link

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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +7050%
Contains more IronIron +750%
Contains more CopperCopper +508.7%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +35.7%
Contains more ZincZinc +408.3%
~equal in Manganese ~0.058mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin B5Vitamin B5 +198.5%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +160%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin B2Vitamin B2 +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Winter melon DV% diff.
Iron 3.4mg 0.4mg 38%
Copper 0.14mg 0.023mg 13%
Vitamin B1 0.2mg 0.04mg 13%
Potassium 429mg 6mg 12%
Vitamin C 4mg 13mg 10%
Phosphorus 78mg 19mg 8%
Vitamin B3 1.3mg 0.4mg 6%
Carbs 17.44g 3g 5%
Fiber 1.6g 2.9g 5%
Sodium 4mg 111mg 5%
Vitamin B5 0.397mg 0.133mg 5%
Choline 30mg 5%
Zinc 0.12mg 0.61mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Calories 73kcal 13kcal 3%
Protein 2g 0.4g 3%
Vitamin B6 0.077mg 0.035mg 3%
Magnesium 17mg 10mg 2%
Folate 13µg 5µg 2%
Calcium 14mg 19mg 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 0.2µg 1%
Polyunsaturated fat 0.001g 0.087g 1%
Protein per 100 calories 2.7g 3.1g N/A
Calories per 10 g protein 365kcal 325kcal N/A
Weight per 100 calories 137g 769g N/A
Fats 0.01g 0.2g 0%
Net carbs 15.84g 0.1g N/A
Sugar 9.6g N/A
Vitamin A 1µg 0µg 0%
Manganese 0.06mg 0.058mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0g 0.016g 0%
Monounsaturated fat 0.004g 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +400%
Contains more CarbsCarbs +481.3%
Contains more FatsFats +1900%
Contains more WaterWater +23.2%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +825%
Contains more Poly. FatPolyunsaturated fat +8600%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.