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  6. Artichoke vs. Garden asparagus

Artichoke vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Artichoke and Garden asparagus different?

  • Artichoke is richer in Fiber, Magnesium, Vitamin C, and Phosphorus, while Garden asparagus is higher in Vitamin K, Iron, Vitamin E , Vitamin B1, and Vitamin B2.
  • Garden asparagus covers your daily need of Vitamin K 22% more than Artichoke.
  • Artichoke contains 4 times more Magnesium than Garden asparagus. Artichoke contains 60mg of Magnesium, while Garden asparagus contains 14mg.

Artichokes, (globe or french), raw and Asparagus, raw types were used in this article.

Infographic

Artichoke vs Garden asparagus infographic
Infographic link

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.
Artichoke
Artichoke
6
:
4
Garden asparagus
Garden asparagus
Contains more Calcium +83.3%
Contains more Magnesium +328.6%
Contains more Phosphorus +73.1%
Contains more Potassium +83.2%
Contains more Copper +22.2%
Contains more Manganese +62%
Contains more Iron +67.2%
Contains less Sodium -97.9%
Contains more Zinc +10.2%
Contains more Selenium +1050%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +83.3%
Contains more Magnesium +328.6%
Contains more Phosphorus +73.1%
Contains more Potassium +83.2%
Contains more Copper +22.2%
Contains more Manganese +62%
Contains more Iron +67.2%
Contains less Sodium -97.9%
Contains more Zinc +10.2%
Contains more Selenium +1050%

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.
Artichoke
Artichoke
5
:
5
Garden asparagus
Garden asparagus
Contains more Vitamin C +108.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +98.6%
Contains more Vitamin B2 +113.6%
Contains more Vitamin K +181.1%
Equal in Vitamin B3 - 0.978
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +108.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Contains more Vitamin A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +98.6%
Contains more Vitamin B2 +113.6%
Contains more Vitamin K +181.1%
Equal in Vitamin B3 - 0.978

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +48.6%
Contains more Fats +25%
Contains more Carbs +170.9%
Contains more Other +94.8%
Equal in Water - 93.22
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +48.6%
Contains more Fats +25%
Contains more Carbs +170.9%
Contains more Other +94.8%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
3
:
0
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +28%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +28%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Garden asparagus
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Garden asparagus Opinion
Net carbs 5.11g 1.78g Artichoke
Protein 3.27g 2.2g Artichoke
Fats 0.15g 0.12g Artichoke
Carbs 10.51g 3.88g Artichoke
Calories 47kcal 20kcal Artichoke
Fructose 1g Garden asparagus
Sugar 0.99g 1.88g Artichoke
Fiber 5.4g 2.1g Artichoke
Calcium 44mg 24mg Artichoke
Iron 1.28mg 2.14mg Garden asparagus
Magnesium 60mg 14mg Artichoke
Phosphorus 90mg 52mg Artichoke
Potassium 370mg 202mg Artichoke
Sodium 94mg 2mg Garden asparagus
Zinc 0.49mg 0.54mg Garden asparagus
Copper 0.231mg 0.189mg Artichoke
Manganese 0.256mg 0.158mg Artichoke
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 13IU 756IU Garden asparagus
Vitamin A RAE 1µg 38µg Garden asparagus
Vitamin E 0.19mg 1.13mg Garden asparagus
Vitamin C 11.7mg 5.6mg Artichoke
Vitamin B1 0.072mg 0.143mg Garden asparagus
Vitamin B2 0.066mg 0.141mg Garden asparagus
Vitamin B3 1.046mg 0.978mg Artichoke
Vitamin B5 0.338mg 0.274mg Artichoke
Vitamin B6 0.116mg 0.091mg Artichoke
Folate 68µg 52µg Artichoke
Vitamin K 14.8µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.036g 0.04g Artichoke
Monounsaturated Fat 0.005g 0g Artichoke
Polyunsaturated fat 0.064g 0.05g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Artichoke
29%
Garden asparagus
Minerals Daily Need Coverage Score
31%
Artichoke
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 92mg)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.89g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $3.6)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.