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Cauliflower vs. Artichoke — In-Depth Nutrition Comparison

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Important differences between Cauliflower and Artichoke

  • Cauliflower has more Vitamin C, Vitamin B5, and Vitamin B6, however, Artichoke has more Copper, Fiber, Iron, Magnesium, and Phosphorus.
  • Cauliflower's daily need coverage for Vitamin C is 41% more.
  • Cauliflower has 2 times more Vitamin B5 than Artichoke. Cauliflower has 0.667mg of Vitamin B5, while Artichoke has 0.338mg.

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

Infographic

Cauliflower vs Artichoke 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 less Sodium -68.1%
Contains more Selenium +200%
Contains more Calcium +100%
Contains more Iron +204.8%
Contains more Magnesium +300%
Contains more Phosphorus +104.5%
Contains more Potassium +23.7%
Contains more Zinc +81.5%
Contains more Copper +492.3%
Contains more Manganese +65.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains less Sodium -68.1%
Contains more Selenium +200%
Contains more Calcium +100%
Contains more Iron +204.8%
Contains more Magnesium +300%
Contains more Phosphorus +104.5%
Contains more Potassium +23.7%
Contains more Zinc +81.5%
Contains more Copper +492.3%
Contains more Manganese +65.2%

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 C +312%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +58.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +106.3%
Contains more Folate +19.3%
Equal in Vitamin B2 - 0.066
Equal in Vitamin K - 14.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%
Contains more Vitamin C +312%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +58.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +137.5%
Contains more Vitamin B1 +44%
Contains more Vitamin B3 +106.3%
Contains more Folate +19.3%
Equal in Vitamin B2 - 0.066
Equal in Vitamin K - 14.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +86.7%
Contains more Protein +70.3%
Contains more Carbs +111.5%
Contains more Other +48.7%
Equal in Water - 84.94
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Fats +86.7%
Contains more Protein +70.3%
Contains more Carbs +111.5%
Contains more Other +48.7%
Equal in Water - 84.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +580%
Contains less Saturated Fat -72.3%
Contains more Polyunsaturated fat +106.5%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +580%
Contains less Saturated Fat -72.3%
Contains more Polyunsaturated fat +106.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Artichoke Opinion
Net carbs 2.97g 5.11g Artichoke
Protein 1.92g 3.27g Artichoke
Fats 0.28g 0.15g Cauliflower
Carbs 4.97g 10.51g Artichoke
Calories 25kcal 47kcal Artichoke
Fructose 0.97g Cauliflower
Sugar 1.91g 0.99g Artichoke
Fiber 2g 5.4g Artichoke
Calcium 22mg 44mg Artichoke
Iron 0.42mg 1.28mg Artichoke
Magnesium 15mg 60mg Artichoke
Phosphorus 44mg 90mg Artichoke
Potassium 299mg 370mg Artichoke
Sodium 30mg 94mg Cauliflower
Zinc 0.27mg 0.49mg Artichoke
Copper 0.039mg 0.231mg Artichoke
Manganese 0.155mg 0.256mg Artichoke
Selenium 0.6µg 0.2µg Cauliflower
Vitamin A 0IU 13IU Artichoke
Vitamin A RAE 0µg 1µg Artichoke
Vitamin E 0.08mg 0.19mg Artichoke
Vitamin C 48.2mg 11.7mg Cauliflower
Vitamin B1 0.05mg 0.072mg Artichoke
Vitamin B2 0.06mg 0.066mg Artichoke
Vitamin B3 0.507mg 1.046mg Artichoke
Vitamin B5 0.667mg 0.338mg Cauliflower
Vitamin B6 0.184mg 0.116mg Cauliflower
Folate 57µg 68µg Artichoke
Vitamin K 15.5µg 14.8µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.036g Artichoke
Monounsaturated Fat 0.034g 0.005g Cauliflower
Polyunsaturated fat 0.031g 0.064g Artichoke
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Artichoke
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
30%
Cauliflower
19%
Artichoke
Minerals Daily Need Coverage Score
13%
Cauliflower
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 64mg)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 32)
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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.