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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 of 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.

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

Infographic

Artichoke vs Summer squash 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.
Contains more Calcium +193.3%
Contains more Iron +265.7%
Contains more Magnesium +252.9%
Contains more Phosphorus +136.8%
Contains more Potassium +41.2%
Contains more Zinc +69%
Contains more Copper +352.9%
Contains more Manganese +46.3%
Contains less Sodium -97.9%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +193.3%
Contains more Iron +265.7%
Contains more Magnesium +252.9%
Contains more Phosphorus +136.8%
Contains more Potassium +41.2%
Contains more Zinc +69%
Contains more Copper +352.9%
Contains more Manganese +46.3%
Contains less Sodium -97.9%
Equal in Selenium - 0.2

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.
:
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +114.8%
Contains more Vitamin B5 +118.1%
Contains more Folate +134.5%
Contains more Vitamin K +393.3%
Contains more Vitamin A +1438.5%
Contains more Vitamin C +45.3%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B6 +87.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +114.8%
Contains more Vitamin B5 +118.1%
Contains more Folate +134.5%
Contains more Vitamin K +393.3%
Contains more Vitamin A +1438.5%
Contains more Vitamin C +45.3%
Contains more Vitamin B2 +115.2%
Contains more Vitamin B6 +87.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +170.2%
Contains more Carbs +213.7%
Contains more Other +82.3%
Contains more Fats +20%
Contains more Water +11.4%
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 Protein +170.2%
Contains more Carbs +213.7%
Contains more Other +82.3%
Contains more Fats +20%
Contains more Water +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +39.1%
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -18.2%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +39.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Summer squash Opinion
Net carbs 5.11g 2.25g Artichoke
Protein 3.27g 1.21g Artichoke
Fats 0.15g 0.18g Summer squash
Carbs 10.51g 3.35g Artichoke
Calories 47kcal 16kcal Artichoke
Fructose 0.95g Summer squash
Sugar 0.99g 2.2g Artichoke
Fiber 5.4g 1.1g Artichoke
Calcium 44mg 15mg Artichoke
Iron 1.28mg 0.35mg Artichoke
Magnesium 60mg 17mg Artichoke
Phosphorus 90mg 38mg Artichoke
Potassium 370mg 262mg Artichoke
Sodium 94mg 2mg Summer squash
Zinc 0.49mg 0.29mg Artichoke
Copper 0.231mg 0.051mg Artichoke
Manganese 0.256mg 0.175mg Artichoke
Selenium 0.2µg 0.2µg
Vitamin A 13IU 200IU Summer squash
Vitamin A RAE 1µg 10µg Summer squash
Vitamin E 0.19mg 0.12mg Artichoke
Vitamin C 11.7mg 17mg Summer squash
Vitamin B1 0.072mg 0.048mg Artichoke
Vitamin B2 0.066mg 0.142mg Summer squash
Vitamin B3 1.046mg 0.487mg Artichoke
Vitamin B5 0.338mg 0.155mg Artichoke
Vitamin B6 0.116mg 0.218mg Summer squash
Folate 68µg 29µg Artichoke
Vitamin K 14.8µg 3µg Artichoke
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.036g 0.044g Artichoke
Monounsaturated Fat 0.005g 0.016g Summer squash
Polyunsaturated fat 0.064g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
31%
Artichoke
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 92mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.