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Artichoke vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between artichoke and pumpkin seeds

  • Artichoke has more folate and vitamin C; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 89% more than artichoke.
  • Pumpkin seeds have 39 times less vitamin C than artichoke. Artichoke has 11.7mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Artichoke contains less saturated fat.

Specific food types used in this comparison are Artichokes, (globe or french), raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Artichoke vs Pumpkin seeds 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" 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +336.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +148.4%
Contains more IronIron +158.6%
Contains more CopperCopper +198.7%
Contains more ZincZinc +2002%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +93.8%
~equal in Phosphorus ~92mg

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% 0.33% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +3800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +265.7%
Contains more Vitamin B5Vitamin B5 +503.6%
Contains more Vitamin B6Vitamin B6 +213.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +655.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1787.6%
Contains more ProteinProtein +467.3%
Contains more FatsFats +12833.3%
Contains more CarbsCarbs +411.4%
Contains more OtherOther +236.3%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +120540%
Contains more Poly. FatPolyunsaturated fat +13718.8%

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 seeds
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Artichoke Pumpkin seeds DV% diff.
Zinc 0.49mg 10.3mg 89%
Polyunsaturated fat 0.064g 8.844g 59%
Fiber 5.4g 18.4g 52%
Copper 0.231mg 0.69mg 51%
Magnesium 60mg 262mg 48%
Protein 3.27g 18.55g 31%
Fats 0.15g 19.4g 30%
Iron 1.28mg 3.31mg 25%
Calories 47kcal 446kcal 20%
Saturated fat 0.036g 3.67g 17%
Potassium 370mg 919mg 16%
Monounsaturated fat 0.005g 6.032g 15%
Folate 68µg 9µg 15%
Carbs 10.51g 53.75g 14%
Vitamin C 11.7mg 0.3mg 13%
Vitamin K 14.8µg 12%
Manganese 0.256mg 0.496mg 10%
Choline 34.4mg 6%
Vitamin B6 0.116mg 0.037mg 6%
Vitamin B5 0.338mg 0.056mg 6%
Vitamin B3 1.046mg 0.286mg 5%
Vitamin B1 0.072mg 0.034mg 3%
Sodium 94mg 18mg 3%
Vitamin B2 0.066mg 0.052mg 1%
Vitamin E 0.19mg 1%
Calcium 44mg 55mg 1%
Net carbs 5.11g 35.35g N/A
Sugar 0.99g N/A
Phosphorus 90mg 92mg 0%
Vitamin A 1µg 3µg 0%
Selenium 0.2µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
31%
Artichoke
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 76mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Artichoke
Artichoke is lower in Saturated fat (difference - 3.634g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $1.8)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.