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Garden asparagus vs. Artichoke — In-Depth Nutrition Comparison

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How are Garden asparagus and Artichoke different?

  • Garden asparagus is richer in Vitamin K, Iron, Vitamin E , Vitamin B1, and Vitamin B2, while Artichoke is higher in Fiber, Magnesium, Vitamin C, and Phosphorus.
  • Garden asparagus covers your daily need of Vitamin K 22% more than Artichoke.
  • Garden asparagus contains 6 times more Vitamin E than Artichoke. Garden asparagus contains 1.13mg of Vitamin E , while Artichoke contains 0.19mg.

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

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Garden asparagus vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +67.2%
Contains less Sodium -97.9%
Contains more Zinc +10.2%
Contains more Selenium +1050%
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%
Equal in Zinc - 0.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Iron +67.2%
Contains less Sodium -97.9%
Contains more Zinc +10.2%
Contains more Selenium +1050%
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%
Equal in Zinc - 0.49

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.
:
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%
Contains more Vitamin C +108.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Equal in Vitamin B3 - 1.046
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%
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%
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%
Contains more Vitamin C +108.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Equal in Vitamin B3 - 1.046

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Artichoke
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 Garden asparagus Artichoke Opinion
Net carbs 1.78g 5.11g Artichoke
Protein 2.2g 3.27g Artichoke
Fats 0.12g 0.15g Artichoke
Carbs 3.88g 10.51g Artichoke
Calories 20kcal 47kcal Artichoke
Fructose 1g Garden asparagus
Sugar 1.88g 0.99g Artichoke
Fiber 2.1g 5.4g Artichoke
Calcium 24mg 44mg Artichoke
Iron 2.14mg 1.28mg Garden asparagus
Magnesium 14mg 60mg Artichoke
Phosphorus 52mg 90mg Artichoke
Potassium 202mg 370mg Artichoke
Sodium 2mg 94mg Garden asparagus
Zinc 0.54mg 0.49mg Garden asparagus
Copper 0.189mg 0.231mg Artichoke
Manganese 0.158mg 0.256mg Artichoke
Selenium 2.3µg 0.2µg Garden asparagus
Vitamin A 756IU 13IU Garden asparagus
Vitamin A RAE 38µg 1µg Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
Vitamin C 5.6mg 11.7mg Artichoke
Vitamin B1 0.143mg 0.072mg Garden asparagus
Vitamin B2 0.141mg 0.066mg Garden asparagus
Vitamin B3 0.978mg 1.046mg Artichoke
Vitamin B5 0.274mg 0.338mg Artichoke
Vitamin B6 0.091mg 0.116mg Artichoke
Folate 52µg 68µg Artichoke
Vitamin K 41.6µg 14.8µg 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 0.04g 0.036g Artichoke
Monounsaturated Fat 0g 0.005g Artichoke
Polyunsaturated fat 0.05g 0.064g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Artichoke
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
29%
Garden asparagus
19%
Artichoke
Minerals Daily Need Coverage Score
25%
Garden asparagus
31%
Artichoke

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