Artichoke vs. Gourd — In-Depth Nutrition Comparison
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A recap on the differences between artichoke and gourd
- Artichoke is higher than gourd in copper, fiber, folate, iron, magnesium, phosphorus, manganese, potassium, and vitamin B6.
- Artichoke covers your daily copper needs 23% more than gourd.
- Artichoke contains 11 times more folate than gourd. While artichoke contains 68µg of folate, gourd contains only 6µg.
Food varieties used in this article are Artichokes, (globe or french), raw and Gourd, white-flowered (calabash), raw.
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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 MagnesiumMagnesium | +445.5% |
| Contains more CalciumCalcium | +69.2% |
| Contains more PotassiumPotassium | +146.7% |
| Contains more IronIron | +540% |
| Contains more CopperCopper | +788.5% |
| Contains more PhosphorusPhosphorus | +592.3% |
| Contains more ManganeseManganese | +287.9% |
| Contains more ZincZinc | +42.9% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +15.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +226.9% |
| Contains more Vitamin B5Vitamin B5 | +122.4% |
| Contains more Vitamin B6Vitamin B6 | +190% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1033.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.231mg | 0.026mg | 23% |
| Fiber | 5.4g | 0.5g | 20% |
| Folate | 68µg | 6µg | 16% |
| Iron | 1.28mg | 0.2mg | 14% |
| Vitamin K | 14.8µg | 12% | |
| Magnesium | 60mg | 11mg | 12% |
| Phosphorus | 90mg | 13mg | 11% |
| Manganese | 0.256mg | 0.066mg | 8% |
| Potassium | 370mg | 150mg | 6% |
| Choline | 34.4mg | 6% | |
| Vitamin B6 | 0.116mg | 0.04mg | 6% |
| Protein | 3.27g | 0.62g | 5% |
| Vitamin B3 | 1.046mg | 0.32mg | 5% |
| Vitamin B5 | 0.338mg | 0.152mg | 4% |
| Sodium | 94mg | 2mg | 4% |
| Vitamin B1 | 0.072mg | 0.029mg | 4% |
| Vitamin B2 | 0.066mg | 0.022mg | 3% |
| Calories | 47kcal | 14kcal | 2% |
| Zinc | 0.49mg | 0.7mg | 2% |
| Calcium | 44mg | 26mg | 2% |
| Carbs | 10.51g | 3.39g | 2% |
| Vitamin C | 11.7mg | 10.1mg | 2% |
| Vitamin E | 0.19mg | 1% | |
| Fats | 0.15g | 0.02g | 0% |
| Net carbs | 5.11g | 2.89g | N/A |
| Sugar | 0.99g | N/A | |
| Vitamin A | 1µg | 0% | |
| Selenium | 0.2µg | 0.2µg | 0% |
| Saturated fat | 0.036g | 0.002g | 0% |
| Monounsaturated fat | 0.005g | 0.004g | 0% |
| Polyunsaturated fat | 0.064g | 0.009g | 0% |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.018mg | 0% | |
| Isoleucine | 0.033mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.021mg | 0% | |
| Methionine | 0.004mg | 0% | |
| Phenylalanine | 0.015mg | 0% | |
| Valine | 0.027mg | 0% | |
| Histidine | 0.004mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +427.4% |
| Contains more FatsFats | +650% |
| Contains more CarbsCarbs | +210% |
| Contains more OtherOther | +162.8% |
| Contains more WaterWater | +12.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +611.1% |
| Contains less Sat. FatSaturated fat | -94.4% |