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  6. Artichoke vs. Summer squash

Artichoke vs. Summer squash — In-Depth Nutrition Comparison

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How are artichoke and summer squash different?

  • Artichoke is richer in copper, fiber, iron, magnesium, vitamin K, folate, and phosphorus, while summer squash is higher in vitamin B6, vitamin C, and vitamin B2.
  • Artichoke covers your daily need for copper, 20% more than summer squash.
  • Artichoke contains 5 times more vitamin K than summer squash. Artichoke contains 14.8µg of vitamin K, while summer squash contains 3µg.
  • Artichoke has a higher glycemic index (32) than summer squash (13).

Artichokes, (globe or french), raw and Squash, summer, all varieties, raw types were used in this article.

Infographic

Artichoke vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +252.9%
Contains more CalciumCalcium +193.3%
Contains more PotassiumPotassium +41.2%
Contains more IronIron +265.7%
Contains more CopperCopper +352.9%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +136.8%
Contains more ManganeseManganese +46.3%
Contains less SodiumSodium -97.9%
~equal in Selenium ~0.2µg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +114.8%
Contains more Vitamin B5Vitamin B5 +118.1%
Contains more Vitamin KVitamin K +393.3%
Contains more FolateFolate +134.5%
Contains more CholineCholine +413.4%
Contains more Vitamin CVitamin C +45.3%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +115.2%
Contains more Vitamin B6Vitamin B6 +87.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Summer squash DV% diff.
Copper 0.231mg 0.051mg 20%
Fiber 5.4g 1.1g 17%
Iron 1.28mg 0.35mg 12%
Folate 68µg 29µg 10%
Vitamin K 14.8µg 3µg 10%
Magnesium 60mg 17mg 10%
Vitamin B6 0.116mg 0.218mg 8%
Phosphorus 90mg 38mg 7%
Vitamin C 11.7mg 17mg 6%
Vitamin B2 0.066mg 0.142mg 6%
Choline 34.4mg 6.7mg 5%
Sodium 94mg 2mg 4%
Manganese 0.256mg 0.175mg 4%
Vitamin B5 0.338mg 0.155mg 4%
Protein 3.27g 1.21g 4%
Potassium 370mg 262mg 3%
Vitamin B3 1.046mg 0.487mg 3%
Calcium 44mg 15mg 3%
Calories 47kcal 16kcal 2%
Vitamin B1 0.072mg 0.048mg 2%
Zinc 0.49mg 0.29mg 2%
Carbs 10.51g 3.35g 2%
Fructose 0.95g 1%
Vitamin A 1µg 10µg 1%
Fats 0.15g 0.18g 0%
Net carbs 5.11g 2.25g N/A
Sugar 0.99g 2.2g N/A
Vitamin E 0.19mg 0.12mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.036g 0.044g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.064g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +170.2%
Contains more CarbsCarbs +213.7%
Contains more OtherOther +82.3%
Contains more FatsFats +20%
Contains more WaterWater +11.4%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +39.1%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.