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Garden asparagus vs Artichoke - In-Depth Nutrition Comparison

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How are Garden asparagus and Artichoke different?

  • Garden asparagus is richer in Vitamin K, Iron, Vitamin E , Vitamin B1, and Vitamin B2, while Artichoke is higher in Fiber, Magnesium, Vitamin C, and Phosphorus.
  • Garden asparagus covers your daily need of Vitamin K 22% more than Artichoke.
  • Garden asparagus contains 6 times more Vitamin E than Artichoke. Garden asparagus contains 1.13mg of Vitamin E , while Artichoke contains 0.19mg.

Asparagus, raw and Artichokes, (globe or french), raw types were used in this article.

Infographic

Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +67.2%
Contains less Sodium -97.9%
Contains more Zinc +10.2%
Contains more Calcium +83.3%
Contains more Magnesium +328.6%
Contains more Phosphorus +73.1%
Contains more Potassium +83.2%
Contains more Copper +22.2%
Equal in Zinc - 0.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Contains more Iron +67.2%
Contains less Sodium -97.9%
Contains more Zinc +10.2%
Contains more Calcium +83.3%
Contains more Magnesium +328.6%
Contains more Phosphorus +73.1%
Contains more Potassium +83.2%
Contains more Copper +22.2%
Equal in Zinc - 0.49

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 A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +98.6%
Contains more Vitamin B2 +113.6%
Contains more Vitamin K +181.1%
Contains more Vitamin C +108.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Equal in Vitamin B3 - 1.046
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 A +5715.4%
Contains more Vitamin E +494.7%
Contains more Vitamin B1 +98.6%
Contains more Vitamin B2 +113.6%
Contains more Vitamin K +181.1%
Contains more Vitamin C +108.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Equal in Vitamin B3 - 1.046

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.
Garden asparagus Artichoke
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Artichoke Opinion
Net carbs 1.78g 5.11g Artichoke
Protein 2.2g 3.27g Artichoke
Fats 0.12g 0.15g Artichoke
Carbs 3.88g 10.51g Artichoke
Calories 20kcal 47kcal Artichoke
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 0.99g Artichoke
Fiber 2.1g 5.4g Artichoke
Calcium 24mg 44mg Artichoke
Iron 2.14mg 1.28mg Garden asparagus
Magnesium 14mg 60mg Artichoke
Phosphorus 52mg 90mg Artichoke
Potassium 202mg 370mg Artichoke
Sodium 2mg 94mg Garden asparagus
Zinc 0.54mg 0.49mg Garden asparagus
Copper 0.189mg 0.231mg Artichoke
Vitamin A 756IU 13IU Garden asparagus
Vitamin E 1.13mg 0.19mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 11.7mg Artichoke
Vitamin B1 0.143mg 0.072mg Garden asparagus
Vitamin B2 0.141mg 0.066mg Garden asparagus
Vitamin B3 0.978mg 1.046mg Artichoke
Vitamin B5 0.274mg 0.338mg Artichoke
Vitamin B6 0.091mg 0.116mg Artichoke
Folate 52µg 68µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 14.8µg Garden asparagus
Tryptophan 0.027mg mg Garden asparagus
Threonine 0.084mg mg Garden asparagus
Isoleucine 0.075mg mg Garden asparagus
Leucine 0.128mg mg Garden asparagus
Lysine 0.104mg mg Garden asparagus
Methionine 0.031mg mg Garden asparagus
Phenylalanine 0.075mg mg Garden asparagus
Valine 0.115mg mg Garden asparagus
Histidine 0.049mg mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.036g Artichoke
Monounsaturated Fat 0g 0.005g Artichoke
Polyunsaturated fat 0.05g 0.064g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
29
Garden asparagus
19
Artichoke
Mineral Summary Score
27
Garden asparagus
35
Artichoke

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
13%
Garden asparagus
20%
Artichoke
Carbohydrates
4%
Garden asparagus
11%
Artichoke
Fats
1%
Garden asparagus
1%
Artichoke

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 92mg)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.89g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $3.6)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.