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Artichoke vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between Artichoke and Rutabagas

  • Artichoke has more Copper, Fiber, Vitamin K, Folate, Iron, Magnesium, Manganese, and Phosphorus, however, Rutabagas has more Vitamin C.
  • Artichoke's daily need coverage for Copper is 22% more.
  • Artichoke has 49 times more Vitamin K than Rutabagas. Artichoke has 14.8µg of Vitamin K, while Rutabagas have 0.3µg.

The food varieties used in the comparison are Artichokes, (globe or french), raw and Rutabagas, raw.

Infographic

Artichoke vs Rutabagas 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.
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +21.3%
Contains more IronIron +190.9%
Contains more CopperCopper +621.9%
Contains more ZincZinc +104.2%
Contains more PhosphorusPhosphorus +69.8%
Contains more ManganeseManganese +95.4%
Contains less SodiumSodium -87.2%
Contains more SeleniumSelenium +250%
~equal in Calcium ~43mg

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% 0.78% 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 83% 0.12% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +49.4%
Contains more Vitamin B5Vitamin B5 +111.3%
Contains more Vitamin B6Vitamin B6 +16%
Contains more Vitamin KVitamin K +4833.3%
Contains more FolateFolate +223.8%
Contains more CholineCholine +144%
Contains more Vitamin CVitamin C +113.7%
Contains more Vitamin E Vitamin E +57.9%
Contains more Vitamin B1Vitamin B1 +25%
~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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +202.8%
Contains more CarbsCarbs +21.9%
Contains more OtherOther +59.2%
~equal in Fats ~0.16g
~equal in Water ~89.43g

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
19% 18% 63%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated Fat -25%
Contains more Mono. FatMonounsaturated Fat +400%
Contains more Poly. FatPolyunsaturated fat +37.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Rutabagas Opinion
Calories 47kcal 37kcal Artichoke
Protein 3.27g 1.08g Artichoke
Fats 0.15g 0.16g Rutabagas
Vitamin C 11.7mg 25mg Rutabagas
Net carbs 5.11g 6.32g Rutabagas
Carbs 10.51g 8.62g Artichoke
Magnesium 60mg 20mg Artichoke
Calcium 44mg 43mg Artichoke
Potassium 370mg 305mg Artichoke
Iron 1.28mg 0.44mg Artichoke
Sugar 0.99g 4.46g Artichoke
Fiber 5.4g 2.3g Artichoke
Copper 0.231mg 0.032mg Artichoke
Zinc 0.49mg 0.24mg Artichoke
Starch 0.4g Rutabagas
Phosphorus 90mg 53mg Artichoke
Sodium 94mg 12mg Rutabagas
Vitamin A 13IU 2IU Artichoke
Vitamin A RAE 1µg 0µg Artichoke
Vitamin E 0.19mg 0.3mg Rutabagas
Manganese 0.256mg 0.131mg Artichoke
Selenium 0.2µg 0.7µg Rutabagas
Vitamin B1 0.072mg 0.09mg Rutabagas
Vitamin B2 0.066mg 0.04mg Artichoke
Vitamin B3 1.046mg 0.7mg Artichoke
Vitamin B5 0.338mg 0.16mg Artichoke
Vitamin B6 0.116mg 0.1mg Artichoke
Vitamin K 14.8µg 0.3µg Artichoke
Folate 68µg 21µg Artichoke
Choline 34.4mg 14.1mg Artichoke
Saturated Fat 0.036g 0.027g Rutabagas
Monounsaturated Fat 0.005g 0.025g Rutabagas
Polyunsaturated fat 0.064g 0.088g Rutabagas
Fructose 1.61g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
31%
Artichoke
13%
Rutabagas

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 82mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.009g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 3.47g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 40)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $2.1)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.