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  6. Artichoke vs. Pumpkin

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

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.
Artichoke
Artichoke
8
:
2
Pumpkin
Pumpkin
Contains more Calcium +109.5%
Contains more Iron +60%
Contains more Magnesium +400%
Contains more Phosphorus +104.5%
Contains more Zinc +53.1%
Contains more Copper +81.9%
Contains more Manganese +104.8%
Contains less Sodium -98.9%
Contains more Selenium +50%
Equal in Potassium - 340
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +109.5%
Contains more Iron +60%
Contains more Magnesium +400%
Contains more Phosphorus +104.5%
Contains more Zinc +53.1%
Contains more Copper +81.9%
Contains more Manganese +104.8%
Contains less Sodium -98.9%
Contains more Selenium +50%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Artichoke
Artichoke
7
:
3
Pumpkin
Pumpkin
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 Folate +325%
Contains more Vitamin K +1245.5%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +66.7%
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 Folate +325%
Contains more Vitamin K +1245.5%
Contains more Vitamin A +65384.6%
Contains more Vitamin E +457.9%
Contains more Vitamin B2 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
4
:
1
Pumpkin
Pumpkin
Contains more Protein +227%
Contains more Fats +50%
Contains more Carbs +61.7%
Contains more Other +41.3%
Equal in Water - 91.6
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +227%
Contains more Fats +50%
Contains more Carbs +61.7%
Contains more Other +41.3%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
2
:
1
Pumpkin
Pumpkin
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +1180%
Contains more Monounsaturated Fat +160%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +1180%
Contains more Monounsaturated 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.
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
Net carbs 5.11g 6g Pumpkin
Protein 3.27g 1g Artichoke
Fats 0.15g 0.1g Artichoke
Carbs 10.51g 6.5g Artichoke
Calories 47kcal 26kcal Artichoke
Sugar 0.99g 2.76g Artichoke
Fiber 5.4g 0.5g Artichoke
Calcium 44mg 21mg Artichoke
Iron 1.28mg 0.8mg Artichoke
Magnesium 60mg 12mg Artichoke
Phosphorus 90mg 44mg Artichoke
Potassium 370mg 340mg Artichoke
Sodium 94mg 1mg Pumpkin
Zinc 0.49mg 0.32mg Artichoke
Copper 0.231mg 0.127mg Artichoke
Manganese 0.256mg 0.125mg Artichoke
Selenium 0.2µg 0.3µg Pumpkin
Vitamin A 13IU 8513IU Pumpkin
Vitamin A RAE 1µg 426µg Pumpkin
Vitamin E 0.19mg 1.06mg Pumpkin
Vitamin C 11.7mg 9mg Artichoke
Vitamin B1 0.072mg 0.05mg Artichoke
Vitamin B2 0.066mg 0.11mg Pumpkin
Vitamin B3 1.046mg 0.6mg Artichoke
Vitamin B5 0.338mg 0.298mg Artichoke
Vitamin B6 0.116mg 0.061mg Artichoke
Folate 68µg 16µg Artichoke
Vitamin K 14.8µg 1.1µg Artichoke
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.054mg Pumpkin
Methionine 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Saturated Fat 0.036g 0.052g Artichoke
Monounsaturated Fat 0.005g 0.013g Pumpkin
Polyunsaturated fat 0.064g 0.005g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
Minerals Daily Need Coverage Score
31%
Artichoke
16%
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 - 1.77g)
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 - 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/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.