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Artichoke vs Cauliflower - In-Depth Nutrition Comparison

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Important differences between Artichoke and Cauliflower

  • Artichoke has more Copper, Fiber, Iron, Magnesium, and Phosphorus, however Cauliflower has more Vitamin C, Vitamin B5, and Vitamin B6.
  • Cauliflower's daily need coverage for Vitamin C is 41% more.
  • Artichoke has 6 times more Copper than Cauliflower. Artichoke has 0.231mg of Copper, while Cauliflower has 0.039mg.

The food varieties used in the comparison are Artichokes, (globe or french), raw and Cauliflower, raw.

Infographic

Artichoke vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +204.8%
Contains more Magnesium +300%
Contains more Phosphorus +104.5%
Contains more Potassium +23.7%
Contains more Zinc +81.5%
Contains more Copper +492.3%
Contains less Sodium -68.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +100%
Contains more Iron +204.8%
Contains more Magnesium +300%
Contains more Phosphorus +104.5%
Contains more Potassium +23.7%
Contains more Zinc +81.5%
Contains more Copper +492.3%
Contains less Sodium -68.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +106.3%
Contains more Folate +19.3%
Contains more Vitamin C +312%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +58.6%
Equal in Vitamin B2 - 0.06
Equal in Vitamin K - 15.5
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +106.3%
Contains more Folate +19.3%
Contains more Vitamin C +312%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +58.6%
Equal in Vitamin B2 - 0.06
Equal in Vitamin K - 15.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Artichoke Cauliflower
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Cauliflower Opinion
Net carbs 5.11g 2.97g Artichoke
Protein 3.27g 1.92g Artichoke
Fats 0.15g 0.28g Cauliflower
Carbs 10.51g 4.97g Artichoke
Calories 47kcal 25kcal Artichoke
Starch g g
Fructose g 0.97g Cauliflower
Sugar 0.99g 1.91g Artichoke
Fiber 5.4g 2g Artichoke
Calcium 44mg 22mg Artichoke
Iron 1.28mg 0.42mg Artichoke
Magnesium 60mg 15mg Artichoke
Phosphorus 90mg 44mg Artichoke
Potassium 370mg 299mg Artichoke
Sodium 94mg 30mg Cauliflower
Zinc 0.49mg 0.27mg Artichoke
Copper 0.231mg 0.039mg Artichoke
Vitamin A 13IU 0IU Artichoke
Vitamin E 0.19mg 0.08mg Artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 48.2mg Cauliflower
Vitamin B1 0.072mg 0.05mg Artichoke
Vitamin B2 0.066mg 0.06mg Artichoke
Vitamin B3 1.046mg 0.507mg Artichoke
Vitamin B5 0.338mg 0.667mg Cauliflower
Vitamin B6 0.116mg 0.184mg Cauliflower
Folate 68µg 57µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 15.5µg Cauliflower
Tryptophan mg 0.02mg Cauliflower
Threonine mg 0.076mg Cauliflower
Isoleucine mg 0.071mg Cauliflower
Leucine mg 0.106mg Cauliflower
Lysine mg 0.217mg Cauliflower
Methionine mg 0.02mg Cauliflower
Phenylalanine mg 0.065mg Cauliflower
Valine mg 0.125mg Cauliflower
Histidine mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.13g Artichoke
Monounsaturated Fat 0.005g 0.034g Cauliflower
Polyunsaturated fat 0.064g 0.031g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Artichoke
30
Cauliflower
Mineral Summary Score
35
Artichoke
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Artichoke
12%
Cauliflower
Carbohydrates
11%
Artichoke
5%
Cauliflower
Fats
1%
Artichoke
1%
Cauliflower

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 64mg)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 32)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.