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  6. Artichoke vs. Winter squash

Artichoke vs. Winter squash — In-Depth Nutrition Comparison

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Differences between Artichoke and Winter squash

  • Artichoke has more Copper, Folate, Magnesium, Iron, Fiber, Phosphorus, and Vitamin K, while Winter squash has more Vitamin A RAE.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% higher.
  • Winter squash contains 5 times less Phosphorus than Artichoke. Artichoke contains 90mg of Phosphorus, while Winter squash contains 19mg.

The food types used in this comparison are Artichokes, (globe or french), raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Artichoke vs Winter 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.
Artichoke
Artichoke
8
:
2
Winter squash
Winter squash
Contains more Calcium +100%
Contains more Iron +190.9%
Contains more Magnesium +361.5%
Contains more Phosphorus +373.7%
Contains more Potassium +53.5%
Contains more Zinc +122.7%
Contains more Copper +181.7%
Contains more Manganese +36.9%
Contains less Sodium -98.9%
Contains more Selenium +100%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +100%
Contains more Iron +190.9%
Contains more Magnesium +361.5%
Contains more Phosphorus +373.7%
Contains more Potassium +53.5%
Contains more Zinc +122.7%
Contains more Copper +181.7%
Contains more Manganese +36.9%
Contains less Sodium -98.9%
Contains more Selenium +100%

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
7
:
3
Winter squash
Winter squash
Contains more Vitamin E +58.3%
Contains more Vitamin C +21.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +44.4%
Contains more Folate +240%
Contains more Vitamin K +236.4%
Contains more Vitamin A +40076.9%
Contains more Vitamin B6 +38.8%
Equal in Vitamin B2 - 0.067
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +58.3%
Contains more Vitamin C +21.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +44.4%
Contains more Folate +240%
Contains more Vitamin K +236.4%
Contains more Vitamin A +40076.9%
Contains more Vitamin B6 +38.8%
Equal in Vitamin B2 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
3
:
2
Winter squash
Winter squash
Contains more Protein +267.4%
Contains more Carbs +18.8%
Contains more Other +61.4%
Contains more Fats +133.3%
Equal in Water - 89.21
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +267.4%
Contains more Carbs +18.8%
Contains more Other +61.4%
Contains more Fats +133.3%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +129.7%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +129.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Winter 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Artichoke Winter squash Opinion
Net carbs 5.11g 6.05g Winter squash
Protein 3.27g 0.89g Artichoke
Fats 0.15g 0.35g Winter squash
Carbs 10.51g 8.85g Artichoke
Calories 47kcal 37kcal Artichoke
Sugar 0.99g 3.3g Artichoke
Fiber 5.4g 2.8g Artichoke
Calcium 44mg 22mg Artichoke
Iron 1.28mg 0.44mg Artichoke
Magnesium 60mg 13mg Artichoke
Phosphorus 90mg 19mg Artichoke
Potassium 370mg 241mg Artichoke
Sodium 94mg 1mg Winter squash
Zinc 0.49mg 0.22mg Artichoke
Copper 0.231mg 0.082mg Artichoke
Manganese 0.256mg 0.187mg Artichoke
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 13IU 5223IU Winter squash
Vitamin A RAE 1µg 261µg Winter squash
Vitamin E 0.19mg 0.12mg Artichoke
Vitamin C 11.7mg 9.6mg Artichoke
Vitamin B1 0.072mg 0.016mg Artichoke
Vitamin B2 0.066mg 0.067mg Winter squash
Vitamin B3 1.046mg 0.495mg Artichoke
Vitamin B5 0.338mg 0.234mg Artichoke
Vitamin B6 0.116mg 0.161mg Winter squash
Folate 68µg 20µg Artichoke
Vitamin K 14.8µg 4.4µg Artichoke
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.036g 0.072g Artichoke
Monounsaturated Fat 0.005g 0.026g Winter squash
Polyunsaturated fat 0.064g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Winter 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
38%
Winter squash
Minerals Daily Need Coverage Score
31%
Artichoke
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 93mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.036g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.