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  6. Artichoke vs. Quinoa

Artichoke vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between Artichoke and Quinoa

  • Artichoke is richer in Vitamin C, Vitamin K, Fiber, Folate, and Potassium, yet Quinoa is richer in Manganese, Phosphorus, and Zinc.
  • Daily need coverage for Manganese from Quinoa is 16% higher.

Food types used in this article are Artichokes, (globe or french), raw and Quinoa, cooked.

Infographic

Artichoke vs Quinoa 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
3
:
7
Quinoa
Quinoa
Contains more Calcium +158.8%
Contains more Potassium +115.1%
Contains more Copper +20.3%
Contains more Iron +16.4%
Contains more Phosphorus +68.9%
Contains less Sodium -92.6%
Contains more Zinc +122.4%
Contains more Manganese +146.5%
Contains more Selenium +1300%
Equal in Magnesium - 64
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +158.8%
Contains more Potassium +115.1%
Contains more Copper +20.3%
Contains more Iron +16.4%
Contains more Phosphorus +68.9%
Contains less Sodium -92.6%
Contains more Zinc +122.4%
Contains more Manganese +146.5%
Contains more Selenium +1300%
Equal in Magnesium - 64

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
6
:
4
Quinoa
Quinoa
Contains more Vitamin A +160%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +153.9%
Contains more Folate +61.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +231.6%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +66.7%
Equal in Vitamin B6 - 0.123
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +160%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +153.9%
Contains more Folate +61.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +231.6%
Contains more Vitamin B1 +48.6%
Contains more Vitamin B2 +66.7%
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
2
:
3
Quinoa
Quinoa
Contains more Water +18.6%
Contains more Other +46.8%
Contains more Protein +34.6%
Contains more Fats +1180%
Contains more Carbs +102.7%
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +18.6%
Contains more Other +46.8%
Contains more Protein +34.6%
Contains more Fats +1180%
Contains more Carbs +102.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +1584.4%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +10460%
Contains more Polyunsaturated fat +1584.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Quinoa Opinion
Net carbs 5.11g 18.5g Quinoa
Protein 3.27g 4.4g Quinoa
Fats 0.15g 1.92g Quinoa
Carbs 10.51g 21.3g Quinoa
Calories 47kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.99g 0.87g Quinoa
Fiber 5.4g 2.8g Artichoke
Calcium 44mg 17mg Artichoke
Iron 1.28mg 1.49mg Quinoa
Magnesium 60mg 64mg Quinoa
Phosphorus 90mg 152mg Quinoa
Potassium 370mg 172mg Artichoke
Sodium 94mg 7mg Quinoa
Zinc 0.49mg 1.09mg Quinoa
Copper 0.231mg 0.192mg Artichoke
Manganese 0.256mg 0.631mg Quinoa
Selenium 0.2µg 2.8µg Quinoa
Vitamin A 13IU 5IU Artichoke
Vitamin A RAE 1µg 0µg Artichoke
Vitamin E 0.19mg 0.63mg Quinoa
Vitamin C 11.7mg 0mg Artichoke
Vitamin B1 0.072mg 0.107mg Quinoa
Vitamin B2 0.066mg 0.11mg Quinoa
Vitamin B3 1.046mg 0.412mg Artichoke
Vitamin B5 0.338mg Artichoke
Vitamin B6 0.116mg 0.123mg Quinoa
Folate 68µg 42µg Artichoke
Vitamin K 14.8µg 0µg Artichoke
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.036g 0.231g Artichoke
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.005g 0.528g Quinoa
Polyunsaturated fat 0.064g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
Minerals Daily Need Coverage Score
31%
Artichoke
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 87mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.