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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, and Vitamin E .
  • Daily need coverage for Vitamin A 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.

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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 Iron +60%
Contains more Calcium +109.5%
Contains more Magnesium +400%
Contains more Copper +81.9%
Contains more Zinc +53.1%
Contains more Phosphorus +104.5%
Contains less Sodium -98.9%
Equal in Potassium - 340
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +60%
Contains more Calcium +109.5%
Contains more Magnesium +400%
Contains more Copper +81.9%
Contains more Zinc +53.1%
Contains more Phosphorus +104.5%
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 Vitamin K +1245.5%
Contains more Folate +325%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +66.7%
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 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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 Vitamin K +1245.5%
Contains more Folate +325%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +66.7%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.