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Artichoke vs. Onion — In-Depth Nutrition Comparison

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How are artichoke and onions different?

  • Artichoke has more copper, fiber, iron, folate, vitamin K, magnesium, phosphorus, potassium, vitamin B3, and manganese than onions.
  • Daily need coverage for copper for artichoke is 21% higher.
  • Artichoke contains 37 times more vitamin K than onions. While artichoke contains 14.8µg of vitamin K, onions contain only 0.4µg.
  • Onions have a lower glycemic index (15) than artichoke (32).

Artichokes, (globe or french), raw and Onions, raw are the varieties used in this article.

Infographic

Artichoke vs Onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +91.3%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +509.5%
Contains more CopperCopper +492.3%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +210.3%
Contains more ManganeseManganese +98.4%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +150%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Onion
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +58.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +801.7%
Contains more Vitamin B5Vitamin B5 +174.8%
Contains more Vitamin KVitamin K +3600%
Contains more FolateFolate +257.9%
Contains more CholineCholine +463.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Onion DV% diff.
Copper 0.231mg 0.039mg 21%
Fiber 5.4g 1.7g 15%
Iron 1.28mg 0.21mg 13%
Folate 68µg 19µg 12%
Vitamin K 14.8µg 0.4µg 12%
Magnesium 60mg 10mg 12%
Phosphorus 90mg 29mg 9%
Potassium 370mg 146mg 7%
Manganese 0.256mg 0.129mg 6%
Vitamin B3 1.046mg 0.116mg 6%
Choline 34.4mg 6.1mg 5%
Vitamin C 11.7mg 7.4mg 5%
Sodium 94mg 4mg 4%
Protein 3.27g 1.1g 4%
Vitamin B5 0.338mg 0.123mg 4%
Zinc 0.49mg 0.17mg 3%
Vitamin B2 0.066mg 0.027mg 3%
Fructose 1.29g 2%
Vitamin B1 0.072mg 0.046mg 2%
Calcium 44mg 23mg 2%
Selenium 0.2µg 0.5µg 1%
Vitamin E 0.19mg 0.02mg 1%
Calories 47kcal 40kcal 0%
Fats 0.15g 0.1g 0%
Carbs 10.51g 9.34g 0%
Net carbs 5.11g 7.64g N/A
Sugar 0.99g 4.24g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.116mg 0.12mg 0%
Saturated fat 0.036g 0.042g 0%
Monounsaturated fat 0.005g 0.013g 0%
Polyunsaturated fat 0.064g 0.017g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +197.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +12.5%
Contains more OtherOther +222.9%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Poly. FatPolyunsaturated fat +276.5%
Contains more Mono. FatMonounsaturated fat +160%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.