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  6. Kale vs. Artichoke

Kale vs. Artichoke — In-Depth Nutrition Comparison

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Differences between Kale and Artichoke

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, and Manganese, while Artichoke has more Folate, Fiber, Magnesium, Phosphorus, Copper, and Choline.
  • Kale's daily need coverage for Vitamin K is 668% higher.
  • Artichoke contains 681 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Artichoke contains 1µg.

The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Artichokes, (globe or french), raw.

Infographic

Kale vs Artichoke 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.
Kale
Kale
4
:
6
Artichoke
Artichoke
Contains more Calcium +63.6%
Contains less Sodium -75.5%
Contains more Manganese +62.5%
Contains more Selenium +350%
Contains more Iron +42.2%
Contains more Magnesium +233.3%
Contains more Phosphorus +221.4%
Contains more Potassium +62.3%
Contains more Zinc +104.2%
Contains more Copper +48.1%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Calcium +63.6%
Contains less Sodium -75.5%
Contains more Manganese +62.5%
Contains more Selenium +350%
Contains more Iron +42.2%
Contains more Magnesium +233.3%
Contains more Phosphorus +221.4%
Contains more Potassium +62.3%
Contains more Zinc +104.2%
Contains more Copper +48.1%

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.
Kale
Kale
6
:
4
Artichoke
Artichoke
Contains more Vitamin A +104676.9%
Contains more Vitamin E +347.4%
Contains more Vitamin C +250.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +5420.3%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B3 +109.2%
Contains more Vitamin B5 +589.8%
Contains more Folate +423.1%
Equal in Vitamin B2 - 0.066
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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%
Contains more Vitamin A +104676.9%
Contains more Vitamin E +347.4%
Contains more Vitamin C +250.4%
Contains more Vitamin B6 +19%
Contains more Vitamin K +5420.3%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B3 +109.2%
Contains more Vitamin B5 +589.8%
Contains more Folate +423.1%
Equal in Vitamin B2 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Artichoke
Artichoke
Contains more Fats +166.7%
Contains more Protein +72.1%
Contains more Carbs +86.7%
Contains more Other +29.9%
Equal in Water - 84.94
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Artichoke
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 +166.7%
Contains more Protein +72.1%
Contains more Carbs +86.7%
Contains more Other +29.9%
Equal in Water - 84.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Artichoke
Artichoke
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +201.6%
Contains less Saturated Fat -30.8%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +201.6%
Contains less Saturated Fat -30.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Artichoke
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 Kale Artichoke Opinion
Net carbs 3.63g 5.11g Artichoke
Protein 1.9g 3.27g Artichoke
Fats 0.4g 0.15g Kale
Carbs 5.63g 10.51g Artichoke
Calories 28kcal 47kcal Artichoke
Sugar 1.25g 0.99g Artichoke
Fiber 2g 5.4g Artichoke
Calcium 72mg 44mg Kale
Iron 0.9mg 1.28mg Artichoke
Magnesium 18mg 60mg Artichoke
Phosphorus 28mg 90mg Artichoke
Potassium 228mg 370mg Artichoke
Sodium 23mg 94mg Kale
Zinc 0.24mg 0.49mg Artichoke
Copper 0.156mg 0.231mg Artichoke
Manganese 0.416mg 0.256mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 13IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg 0.19mg Kale
Vitamin C 41mg 11.7mg Kale
Vitamin B1 0.053mg 0.072mg Artichoke
Vitamin B2 0.07mg 0.066mg Kale
Vitamin B3 0.5mg 1.046mg Artichoke
Vitamin B5 0.049mg 0.338mg Artichoke
Vitamin B6 0.138mg 0.116mg Kale
Folate 13µg 68µg Artichoke
Vitamin K 817µg 14.8µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g 0.036g Artichoke
Monounsaturated Fat 0.03g 0.005g Kale
Polyunsaturated fat 0.193g 0.064g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
19%
Artichoke
Minerals Daily Need Coverage Score
22%
Kale
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 71mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.016g)
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.