Pumpkin vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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How are pumpkins and jerusalem artichoke different?
- Pumpkins are higher in vitamin A; however, jerusalem artichoke is richer in iron, vitamin B1, phosphorus, potassium, vitamin B3, and copper.
- Daily need coverage for iron for jerusalem artichoke is 35% higher.
- Pumpkins contain 288 times more vitamin A than jerusalem artichoke. While pumpkins contain 288µg of vitamin A, jerusalem artichoke contains only 1µg.
- Jerusalem artichoke has a lower glycemic index (32) than pumpkins (52).
Pumpkin, cooked, boiled, drained, without salt and Jerusalem-artichokes, raw are the varieties used in this article.
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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.
| Contains more ZincZinc | +91.7% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +48.3% |
| Contains more MagnesiumMagnesium | +88.9% |
| Contains more PotassiumPotassium | +86.5% |
| Contains more IronIron | +496.5% |
| Contains more CopperCopper | +53.8% |
| Contains more PhosphorusPhosphorus | +160% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin CVitamin C | +17.5% |
| Contains more Vitamin AVitamin A | +28700% |
| Contains more Vitamin EVitamin E | +321.1% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more Vitamin B1Vitamin B1 | +545.2% |
| Contains more Vitamin B3Vitamin B3 | +214.8% |
| Contains more Vitamin B5Vitamin B5 | +97.5% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.57mg | 3.4mg | 35% |
| Vitamin A | 288µg | 1µg | 32% |
| Vitamin B1 | 0.031mg | 0.2mg | 14% |
| Phosphorus | 30mg | 78mg | 7% |
| Potassium | 230mg | 429mg | 6% |
| Vitamin B3 | 0.413mg | 1.3mg | 6% |
| Copper | 0.091mg | 0.14mg | 5% |
| Carbs | 4.9g | 17.44g | 4% |
| Vitamin E | 0.8mg | 0.19mg | 4% |
| Vitamin B5 | 0.201mg | 0.397mg | 4% |
| Choline | 6.2mg | 30mg | 4% |
| Calories | 20kcal | 73kcal | 3% |
| Protein | 0.72g | 2g | 3% |
| Vitamin B6 | 0.044mg | 0.077mg | 3% |
| Magnesium | 9mg | 17mg | 2% |
| Fiber | 1.1g | 1.6g | 2% |
| Vitamin C | 4.7mg | 4mg | 1% |
| Zinc | 0.23mg | 0.12mg | 1% |
| Manganese | 0.089mg | 0.06mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin B2 | 0.078mg | 0.06mg | 1% |
| Vitamin K | 0.8µg | 0.1µg | 1% |
| Folate | 9µg | 13µg | 1% |
| Protein per 100 calories | 3.6g | 2.7g | N/A |
| Calories per 10 g protein | 278kcal | 365kcal | N/A |
| Weight per 100 calories | 500g | 137g | N/A |
| Fats | 0.07g | 0.01g | 0% |
| Net carbs | 3.8g | 15.84g | N/A |
| Calcium | 15mg | 14mg | 0% |
| Sugar | 2.08g | 9.6g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Saturated fat | 0.037g | 0g | 0% |
| Monounsaturated fat | 0.009g | 0.004g | 0% |
| Polyunsaturated fat | 0.004g | 0.001g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
| Contains more FatsFats | +600% |
| Contains more WaterWater | +20.1% |
| Contains more ProteinProtein | +177.8% |
| Contains more CarbsCarbs | +255.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
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 | +300% |
| Contains less Sat. FatSaturated fat | -100% |
