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Artichoke vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between Artichoke and Pumpkin

  • Artichoke has more Fiber, Copper, Folate, Magnesium, Vitamin K, Iron, Phosphorus, Vitamin C, and Manganese, however, Pumpkin is richer in Vitamin A RAE.
  • Pumpkin covers your daily Vitamin A RAE needs 32% more than Artichoke.
  • Pumpkin has 19 times less Vitamin K than Artichoke. Artichoke has 14.8µg of Vitamin K, while Pumpkin has 0.8µg.

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
Infographic link

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% 0.78% 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% 345% 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 +44169.2%
Contains more Vitamin E Vitamin E +321.1%
Contains more Vitamin B2Vitamin B2 +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 47kcal 20kcal Artichoke
Protein 3.27g 0.72g Artichoke
Fats 0.15g 0.07g Artichoke
Vitamin C 11.7mg 4.7mg Artichoke
Net carbs 5.11g 3.8g Artichoke
Carbs 10.51g 4.9g Artichoke
Magnesium 60mg 9mg Artichoke
Calcium 44mg 15mg Artichoke
Potassium 370mg 230mg Artichoke
Iron 1.28mg 0.57mg Artichoke
Sugar 0.99g 2.08g Artichoke
Fiber 5.4g 1.1g Artichoke
Copper 0.231mg 0.091mg Artichoke
Zinc 0.49mg 0.23mg Artichoke
Phosphorus 90mg 30mg Artichoke
Sodium 94mg 1mg Pumpkin
Vitamin A 13IU 5755IU Pumpkin
Vitamin A RAE 1µg 288µg Pumpkin
Vitamin E 0.19mg 0.8mg Pumpkin
Manganese 0.256mg 0.089mg Artichoke
Selenium 0.2µg 0.2µg
Vitamin B1 0.072mg 0.031mg Artichoke
Vitamin B2 0.066mg 0.078mg Pumpkin
Vitamin B3 1.046mg 0.413mg Artichoke
Vitamin B5 0.338mg 0.201mg Artichoke
Vitamin B6 0.116mg 0.044mg Artichoke
Vitamin K 14.8µg 0.8µg Artichoke
Folate 68µg 9µg Artichoke
Choline 34.4mg 6.2mg Artichoke
Saturated Fat 0.036g 0.037g Artichoke
Monounsaturated Fat 0.005g 0.009g Pumpkin
Polyunsaturated fat 0.064g 0.004g Artichoke
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Artichoke
34%
Pumpkin
Minerals Daily Need Coverage Score
31%
Artichoke
11%
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 - 1.09g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 20)
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

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.