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Artichoke vs Zucchini - In-Depth Nutrition Comparison

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The main differences between Artichoke and Zucchini

  • Artichoke is richer in Copper, Fiber, Iron, Folate, Magnesium, Vitamin K, and Phosphorus, yet Zucchini is richer in Vitamin C.
  • Daily need coverage for Copper from Artichoke is 20% higher.
  • Artichoke contains 5 times more Fiber than Zucchini. Artichoke contains 5.4g of Fiber, while Zucchini contains 1g.

Food types used in this article are Artichokes, (globe or french), raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Artichoke vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +175%
Contains more Iron +245.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +136.8%
Contains more Potassium +41.8%
Contains more Zinc +53.1%
Contains more Copper +335.8%
Contains less Sodium -91.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +175%
Contains more Iron +245.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +136.8%
Contains more Potassium +41.8%
Contains more Zinc +53.1%
Contains more Copper +335.8%
Contains less Sodium -91.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 +60%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%
Contains more Vitamin K +244.2%
Contains more Vitamin A +1438.5%
Contains more Vitamin C +53%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B6 +40.5%
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%
Contains more Vitamin K +244.2%
Contains more Vitamin A +1438.5%
Contains more Vitamin C +53%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B6 +40.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Artichoke Zucchini
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Zucchini Opinion
Net carbs 5.11g 2.11g Artichoke
Protein 3.27g 1.21g Artichoke
Fats 0.15g 0.32g Zucchini
Carbs 10.51g 3.11g Artichoke
Calories 47kcal 17kcal Artichoke
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0.99g 2.5g Artichoke
Fiber 5.4g 1g Artichoke
Calcium 44mg 16mg Artichoke
Iron 1.28mg 0.37mg Artichoke
Magnesium 60mg 18mg Artichoke
Phosphorus 90mg 38mg Artichoke
Potassium 370mg 261mg Artichoke
Sodium 94mg 8mg Zucchini
Zinc 0.49mg 0.32mg Artichoke
Copper 0.231mg 0.053mg Artichoke
Vitamin A 13IU 200IU Zucchini
Vitamin E 0.19mg 0.12mg Artichoke
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 17.9mg Zucchini
Vitamin B1 0.072mg 0.045mg Artichoke
Vitamin B2 0.066mg 0.094mg Zucchini
Vitamin B3 1.046mg 0.451mg Artichoke
Vitamin B5 0.338mg 0.204mg Artichoke
Vitamin B6 0.116mg 0.163mg Zucchini
Folate 68µg 24µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 4.3µg Artichoke
Tryptophan mg 0.01mg Zucchini
Threonine mg 0.029mg Zucchini
Isoleucine mg 0.044mg Zucchini
Leucine mg 0.071mg Zucchini
Lysine mg 0.067mg Zucchini
Methionine mg 0.018mg Zucchini
Phenylalanine mg 0.043mg Zucchini
Valine mg 0.054mg Zucchini
Histidine mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.084g Artichoke
Monounsaturated Fat 0.005g 0.011g Zucchini
Polyunsaturated fat 0.064g 0.091g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Artichoke
16
Zucchini
Mineral Summary Score
35
Artichoke
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Artichoke
7%
Zucchini
Carbohydrates
11%
Artichoke
3%
Zucchini
Fats
1%
Artichoke
1%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 86mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.51g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.048g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.