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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.

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Artichoke vs Garden asparagus 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 +83.3%
Contains more Potassium +83.2%
Contains more Magnesium +328.6%
Contains more Copper +22.2%
Contains more Phosphorus +73.1%
Contains more Iron +67.2%
Contains more Zinc +10.2%
Contains less Sodium -97.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +83.3%
Contains more Potassium +83.2%
Contains more Magnesium +328.6%
Contains more Copper +22.2%
Contains more Phosphorus +73.1%
Contains more Iron +67.2%
Contains more Zinc +10.2%
Contains less Sodium -97.9%

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 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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 1% 4% 0% 18% 16% 20% 21% 27% 0% 37% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Artichoke
29
Garden asparagus
Mineral Summary Score
35
Artichoke
27
Garden asparagus

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 the food
Protein
20%
Artichoke
13%
Garden asparagus
Carbohydrates
11%
Artichoke
4%
Garden asparagus
Fats
1%
Artichoke
1%
Garden asparagus

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Artichoke Garden asparagus
Lower in Sodium ok
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 92mg)
Which food contains less Sugars?
Artichoke
Artichoke contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Artichoke Garden asparagus Opinion
Calories 47 20 Artichoke
Protein 3.27 2.2 Artichoke
Fats 0.15 0.12 Artichoke
Vitamin C 11.7 5.6 Artichoke
Carbs 10.51 3.88 Artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 1.28 2.14 Garden asparagus
Calcium 44 24 Artichoke
Potassium 370 202 Artichoke
Magnesium 60 14 Artichoke
Sugars 0.99 1.88 Artichoke
Fiber 5.4 2.1 Artichoke
Copper 0.231 0.189 Artichoke
Zinc 0.49 0.54 Garden asparagus
Starch
Phosphorus 90 52 Artichoke
Sodium 94 2 Garden asparagus
Vitamin A 13 756 Garden asparagus
Vitamin E 0.19 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.072 0.143 Garden asparagus
Vitamin B2 0.066 0.141 Garden asparagus
Vitamin B3 1.046 0.978 Artichoke
Vitamin B5 0.338 0.274 Artichoke
Vitamin B6 0.116 0.091 Artichoke
Vitamin B12 0 0
Vitamin K 14.8 41.6 Garden asparagus
Folate 68 52 Artichoke
Trans Fat 0 0
Saturated Fat 0.036 0.04 Artichoke
Monounsaturated Fat 0.005 0 Artichoke
Polyunsaturated fat 0.064 0.05 Artichoke
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.