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Artichoke vs Pumpkin - In-Depth Nutrition Comparison

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How are Artichoke and Pumpkin different?

  • Artichoke is higher in Fiber, Folate, Copper, Magnesium, Vitamin K, Phosphorus, Iron, and Manganese, however Pumpkin is richer in Vitamin A RAE, and Vitamin E .
  • Daily need coverage for Vitamin A RAE from Pumpkin is 47% higher.
  • Artichoke contains 13 times more Vitamin K than Pumpkin. While Artichoke contains 14.8µg of Vitamin K, Pumpkin contains only 1.1µg.

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

Infographic

Artichoke vs Pumpkin 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 +109.5%
Contains more Iron +60%
Contains more Magnesium +400%
Contains more Phosphorus +104.5%
Contains more Zinc +53.1%
Contains more Copper +81.9%
Contains less Sodium -98.9%
Equal in Potassium - 340
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% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +109.5%
Contains more Iron +60%
Contains more Magnesium +400%
Contains more Phosphorus +104.5%
Contains more Zinc +53.1%
Contains more Copper +81.9%
Contains less Sodium -98.9%
Equal in Potassium - 340

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 +30%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +74.3%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +90.2%
Contains more Folate +325%
Contains more Vitamin K +1245.5%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +66.7%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +30%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +74.3%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +90.2%
Contains more Folate +325%
Contains more Vitamin K +1245.5%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +66.7%

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 Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Artichoke Pumpkin Opinion
Net carbs 5.11g 6g Pumpkin
Protein 3.27g 1g Artichoke
Fats 0.15g 0.1g Artichoke
Carbs 10.51g 6.5g Artichoke
Calories 47kcal 26kcal Artichoke
Starch g g
Fructose g g
Sugar 0.99g 2.76g Artichoke
Fiber 5.4g 0.5g Artichoke
Calcium 44mg 21mg Artichoke
Iron 1.28mg 0.8mg Artichoke
Magnesium 60mg 12mg Artichoke
Phosphorus 90mg 44mg Artichoke
Potassium 370mg 340mg Artichoke
Sodium 94mg 1mg Pumpkin
Zinc 0.49mg 0.32mg Artichoke
Copper 0.231mg 0.127mg Artichoke
Vitamin A 13IU 8513IU Pumpkin
Vitamin E 0.19mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 9mg Artichoke
Vitamin B1 0.072mg 0.05mg Artichoke
Vitamin B2 0.066mg 0.11mg Pumpkin
Vitamin B3 1.046mg 0.6mg Artichoke
Vitamin B5 0.338mg 0.298mg Artichoke
Vitamin B6 0.116mg 0.061mg Artichoke
Folate 68µg 16µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 1.1µg Artichoke
Tryptophan mg 0.012mg Pumpkin
Threonine mg 0.029mg Pumpkin
Isoleucine mg 0.031mg Pumpkin
Leucine mg 0.046mg Pumpkin
Lysine mg 0.054mg Pumpkin
Methionine mg 0.011mg Pumpkin
Phenylalanine mg 0.032mg Pumpkin
Valine mg 0.035mg Pumpkin
Histidine mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.052g Artichoke
Monounsaturated Fat 0.005g 0.013g Pumpkin
Polyunsaturated fat 0.064g 0.005g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Pumpkin
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
55
Pumpkin
Mineral Summary Score
35
Artichoke
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
11%
Artichoke
7%
Pumpkin
Fats
1%
Artichoke
0%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 93mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.016g)
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 is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.