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 for pumpkin is 170% higher.
- Artichoke contains 13 times more vitamin K than pumpkin. While artichoke contains 14.8µg of vitamin K, pumpkin contains only 1.1µg.
- Artichoke has a lower glycemic index (32) than pumpkin (52).
Artichokes, (globe or french), raw and Pumpkin, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +109.5% |
| Contains more IronIron | +60% |
| Contains more CopperCopper | +81.9% |
| Contains more ZincZinc | +53.1% |
| Contains more PhosphorusPhosphorus | +104.5% |
| Contains more ManganeseManganese | +104.8% |
| Contains less SodiumSodium | -98.9% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +30% |
| Contains more Vitamin B1Vitamin B1 | +44% |
| Contains more Vitamin B3Vitamin B3 | +74.3% |
| Contains more Vitamin B5Vitamin B5 | +13.4% |
| Contains more Vitamin B6Vitamin B6 | +90.2% |
| Contains more Vitamin KVitamin K | +1245.5% |
| Contains more FolateFolate | +325% |
| Contains more CholineCholine | +319.5% |
| Contains more Vitamin AVitamin A | +42500% |
| Contains more Vitamin EVitamin E | +457.9% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +227% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +61.7% |
| Contains more OtherOther | +41.3% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.8% |
| Contains more Poly. FatPolyunsaturated fat | +1180% |
| Contains more Mono. FatMonounsaturated fat | +160% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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DV% diff. |
| Vitamin A | 1µg | 426µg | 47% |
| Fiber | 5.4g | 0.5g | 20% |
| Folate | 68µg | 16µg | 13% |
| Copper | 0.231mg | 0.127mg | 12% |
| Vitamin K | 14.8µg | 1.1µg | 11% |
| Magnesium | 60mg | 12mg | 11% |
| Phosphorus | 90mg | 44mg | 7% |
| Manganese | 0.256mg | 0.125mg | 6% |
| Vitamin E | 0.19mg | 1.06mg | 6% |
| Iron | 1.28mg | 0.8mg | 6% |
| Protein | 3.27g | 1g | 5% |
| Choline | 34.4mg | 8.2mg | 5% |
| Sodium | 94mg | 1mg | 4% |
| Vitamin B6 | 0.116mg | 0.061mg | 4% |
| Vitamin B2 | 0.066mg | 0.11mg | 3% |
| Vitamin B3 | 1.046mg | 0.6mg | 3% |
| Vitamin C | 11.7mg | 9mg | 3% |
| Vitamin B1 | 0.072mg | 0.05mg | 2% |
| Zinc | 0.49mg | 0.32mg | 2% |
| Calcium | 44mg | 21mg | 2% |
| Vitamin B5 | 0.338mg | 0.298mg | 1% |
| Calories | 47kcal | 26kcal | 1% |
| Potassium | 370mg | 340mg | 1% |
| Carbs | 10.51g | 6.5g | 1% |
| Fats | 0.15g | 0.1g | 0% |
| Net carbs | 5.11g | 6g | N/A |
| Sugar | 0.99g | 2.76g | N/A |
| Selenium | 0.2µg | 0.3µg | 0% |
| Saturated fat | 0.036g | 0.052g | 0% |
| Monounsaturated fat | 0.005g | 0.013g | 0% |
| Polyunsaturated fat | 0.064g | 0.005g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.054mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
31%
16%
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 - 20)
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?
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The foods are relatively equal in Cholesterol (0 mg)