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Raspberry vs. Artichoke — In-Depth Nutrition Comparison

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How are raspberries and artichoke different?

  • Raspberries are higher in manganese and vitamin C; however, artichoke is richer in copper, folate, magnesium, phosphorus, iron, potassium, and vitamin K.
  • Daily need coverage for manganese for raspberries is 18% higher.
  • Raspberries contain 5 times more vitamin E than artichoke. While raspberries contain 0.87mg of vitamin E, artichoke contains only 0.19mg.

Raspberries, raw and Artichokes, (globe or french), raw are the varieties used in this article.

Infographic

Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +161.7%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +76%
Contains more PotassiumPotassium +145%
Contains more IronIron +85.5%
Contains more CopperCopper +156.7%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +210.3%
~equal in Selenium ~0.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin CVitamin C +123.9%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +357.9%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +73.7%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more Vitamin KVitamin K +89.7%
Contains more FolateFolate +223.8%
Contains more CholineCholine +179.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.338mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 FatsFats +333.3%
Contains more CarbsCarbs +13.6%
Contains more ProteinProtein +172.5%
Contains more OtherOther +145.7%
~equal in Water ~84.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -47.2%
Contains more Mono. FatMonounsaturated fat +1180%
Contains more Poly. FatPolyunsaturated fat +485.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Artichoke DV% diff.
Manganese 0.67mg 0.256mg 18%
Vitamin C 26.2mg 11.7mg 16%
Copper 0.09mg 0.231mg 16%
Folate 21µg 68µg 12%
Magnesium 22mg 60mg 9%
Phosphorus 29mg 90mg 9%
Iron 0.69mg 1.28mg 7%
Vitamin K 7.8µg 14.8µg 6%
Potassium 151mg 370mg 6%
Vitamin B6 0.055mg 0.116mg 5%
Vitamin E 0.87mg 0.19mg 5%
Fiber 6.5g 5.4g 4%
Protein 1.2g 3.27g 4%
Choline 12.3mg 34.4mg 4%
Sodium 1mg 94mg 4%
Vitamin B1 0.032mg 0.072mg 3%
Fructose 2.35g 3%
Vitamin B3 0.598mg 1.046mg 3%
Calcium 25mg 44mg 2%
Polyunsaturated fat 0.375g 0.064g 2%
Vitamin B2 0.038mg 0.066mg 2%
Zinc 0.42mg 0.49mg 1%
Fats 0.65g 0.15g 1%
Calories 52kcal 47kcal 0%
Net carbs 5.44g 5.11g N/A
Carbs 11.94g 10.51g 0%
Sugar 4.42g 0.99g N/A
Vitamin A 2µg 1µg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B5 0.329mg 0.338mg 0%
Saturated fat 0.019g 0.036g 0%
Monounsaturated fat 0.064g 0.005g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Raspberry
19%
Artichoke
Minerals Daily Need Coverage Score
20%
Raspberry
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 3.43g)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.3)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.