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
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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
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Calcium
+109.5%
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Iron
+60%
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Magnesium
+400%
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Phosphorus
+104.5%
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Zinc
+53.1%
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Copper
+81.9%
Contains
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Sodium
-98.9%
Equal in Potassium - 340
Contains
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Calcium
+109.5%
Contains
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Iron
+60%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+104.5%
Contains
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Zinc
+53.1%
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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
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Vitamin C
+30%
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Vitamin B1
+44%
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Vitamin B3
+74.3%
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Vitamin B5
+13.4%
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Vitamin B6
+90.2%
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Folate
+325%
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Vitamin K
+1245.5%
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Vitamin A
+65384.6%
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Vitamin E
+457.9%
Contains
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Vitamin B2
+66.7%
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Vitamin C
+30%
Contains
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Vitamin B1
+44%
Contains
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Vitamin B3
+74.3%
Contains
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Vitamin B5
+13.4%
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Vitamin B6
+90.2%
Contains
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Folate
+325%
Contains
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Vitamin K
+1245.5%
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Vitamin A
+65384.6%
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Vitamin E
+457.9%
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Vitamin B2
+66.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+227%
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Fats
+50%
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Carbs
+61.7%
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Other
+41.3%
Equal in Water - 91.6
Contains
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Protein
+227%
Contains
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Fats
+50%
Contains
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Carbs
+61.7%
Contains
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Other
+41.3%
Equal in Water - 91.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-30.8%
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Polyunsaturated fat
+1180%
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Monounsaturated Fat
+160%
Contains
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Saturated Fat
-30.8%
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Polyunsaturated fat
+1180%
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Monounsaturated Fat
+160%
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.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.11g | 6g |
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| Protein | 3.27g | 1g |
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| Fats | 0.15g | 0.1g |
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| Carbs | 10.51g | 6.5g |
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| Calories | 47kcal | 26kcal |
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| Sugar | 0.99g | 2.76g |
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| Fiber | 5.4g | 0.5g |
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| Calcium | 44mg | 21mg |
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| Iron | 1.28mg | 0.8mg |
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| Magnesium | 60mg | 12mg |
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| Phosphorus | 90mg | 44mg |
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| Potassium | 370mg | 340mg |
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| Sodium | 94mg | 1mg |
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| Zinc | 0.49mg | 0.32mg |
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| Copper | 0.231mg | 0.127mg |
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| Vitamin A | 13IU | 8513IU |
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| Vitamin A RAE | 1µg | 426µg |
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| Vitamin E | 0.19mg | 1.06mg |
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| Vitamin C | 11.7mg | 9mg |
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| Vitamin B1 | 0.072mg | 0.05mg |
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| Vitamin B2 | 0.066mg | 0.11mg |
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| Vitamin B3 | 1.046mg | 0.6mg |
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| Vitamin B5 | 0.338mg | 0.298mg |
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| Vitamin B6 | 0.116mg | 0.061mg |
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| Folate | 68µg | 16µg |
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| Vitamin K | 14.8µg | 1.1µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.054mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.036g | 0.052g |
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| Monounsaturated Fat | 0.005g | 0.013g |
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| Polyunsaturated fat | 0.064g | 0.005g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
55%
Minerals Daily Need Coverage Score
35%
18%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 93mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Artichoke is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated Fat?
Artichoke is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Artichoke is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)