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Artichoke vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between artichoke and pumpkins

  • Artichoke has more fiber, copper, folate, magnesium, vitamin K, iron, phosphorus, vitamin C, and manganese; however, pumpkins are richer in vitamin A.
  • Pumpkins cover your daily vitamin A needs 115% more than artichoke.
  • Pumpkins have 19 times less vitamin K than artichoke. Artichoke has 14.8µg of vitamin K, while pumpkins have 0.8µg.
  • Pumpkins have a higher glycemic index. The glycemic index of pumpkins is 52, while the glycemic index of artichoke is 32.

Specific food types used in this comparison are Artichokes, (globe or french), raw and Pumpkin, cooked, boiled, drained, without salt.

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +193.3%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +124.6%
Contains more CopperCopper +153.8%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +187.6%
Contains less SodiumSodium -98.9%
~equal in Selenium ~0.2µg

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%
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +148.9%
Contains more Vitamin B1Vitamin B1 +132.3%
Contains more Vitamin B3Vitamin B3 +153.3%
Contains more Vitamin B5Vitamin B5 +68.2%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +1750%
Contains more FolateFolate +655.6%
Contains more CholineCholine +454.8%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin EVitamin E +321.1%
Contains more Vitamin B2Vitamin B2 +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Pumpkin DV% diff.
Vitamin A 1µg 288µg 32%
Fiber 5.4g 1.1g 17%
Copper 0.231mg 0.091mg 16%
Folate 68µg 9µg 15%
Magnesium 60mg 9mg 12%
Vitamin K 14.8µg 0.8µg 12%
Iron 1.28mg 0.57mg 9%
Phosphorus 90mg 30mg 9%
Vitamin C 11.7mg 4.7mg 8%
Manganese 0.256mg 0.089mg 7%
Vitamin B6 0.116mg 0.044mg 6%
Choline 34.4mg 6.2mg 5%
Protein 3.27g 0.72g 5%
Vitamin E 0.19mg 0.8mg 4%
Vitamin B3 1.046mg 0.413mg 4%
Sodium 94mg 1mg 4%
Potassium 370mg 230mg 4%
Vitamin B1 0.072mg 0.031mg 3%
Calcium 44mg 15mg 3%
Vitamin B5 0.338mg 0.201mg 3%
Zinc 0.49mg 0.23mg 2%
Carbs 10.51g 4.9g 2%
Calories 47kcal 20kcal 1%
Vitamin B2 0.066mg 0.078mg 1%
Fats 0.15g 0.07g 0%
Net carbs 5.11g 3.8g N/A
Sugar 0.99g 2.08g N/A
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.036g 0.037g 0%
Monounsaturated fat 0.005g 0.009g 0%
Polyunsaturated fat 0.064g 0.004g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +354.2%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +114.5%
Contains more OtherOther +82.3%
Contains more WaterWater +10.3%

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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Poly. FatPolyunsaturated fat +1500%
Contains more Mono. FatMonounsaturated fat +80%
~equal in Saturated fat ~0.037g

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.