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  6. Spinach vs. Artichoke

Spinach vs. Artichoke — In-Depth Nutrition Comparison

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A recap on differences between Spinach and Artichoke

  • Spinach is higher in Vitamin K, Vitamin A RAE, Manganese, Iron, Folate, Vitamin B2, Vitamin E , Vitamin B6, and Calcium, yet Artichoke is higher in Fiber.
  • Spinach covers your daily Vitamin K needs 399% more than Artichoke.
  • Spinach contains 524 times more Vitamin A RAE than Artichoke. While Spinach contains 524µg of Vitamin A RAE, Artichoke contains only 1µg.

Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Artichokes, (globe or french), raw.

Infographic

Spinach 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.
Spinach
Spinach
8
:
2
Artichoke
Artichoke
Contains more Calcium +209.1%
Contains more Iron +178.9%
Contains more Magnesium +45%
Contains more Potassium +25.9%
Contains less Sodium -25.5%
Contains more Zinc +55.1%
Contains more Manganese +265.2%
Contains more Selenium +650%
Contains more Phosphorus +60.7%
Contains more Copper +32.8%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Calcium +209.1%
Contains more Iron +178.9%
Contains more Magnesium +45%
Contains more Potassium +25.9%
Contains less Sodium -25.5%
Contains more Zinc +55.1%
Contains more Manganese +265.2%
Contains more Selenium +650%
Contains more Phosphorus +60.7%
Contains more Copper +32.8%

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.
Spinach
Spinach
7
:
3
Artichoke
Artichoke
Contains more Vitamin A +80523.1%
Contains more Vitamin E +994.7%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B2 +257.6%
Contains more Vitamin B6 +108.6%
Contains more Folate +114.7%
Contains more Vitamin K +3235.1%
Contains more Vitamin C +19.4%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B5 +133.1%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +80523.1%
Contains more Vitamin E +994.7%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B2 +257.6%
Contains more Vitamin B6 +108.6%
Contains more Folate +114.7%
Contains more Vitamin K +3235.1%
Contains more Vitamin C +19.4%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B5 +133.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Artichoke
Artichoke
Contains more Fats +73.3%
Contains more Other +60.2%
Contains more Protein +10.1%
Contains more Carbs +180.3%
Equal in Water - 84.94
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +73.3%
Contains more Other +60.2%
Contains more Protein +10.1%
Contains more Carbs +180.3%
Equal in Water - 84.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Artichoke
Artichoke
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +70.3%
Contains less Saturated Fat -16.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +70.3%
Contains less Saturated Fat -16.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Artichoke Opinion
Net carbs 1.35g 5.11g Artichoke
Protein 2.97g 3.27g Artichoke
Fats 0.26g 0.15g Spinach
Carbs 3.75g 10.51g Artichoke
Calories 23kcal 47kcal Artichoke
Sugar 0.43g 0.99g Spinach
Fiber 2.4g 5.4g Artichoke
Calcium 136mg 44mg Spinach
Iron 3.57mg 1.28mg Spinach
Magnesium 87mg 60mg Spinach
Phosphorus 56mg 90mg Artichoke
Potassium 466mg 370mg Spinach
Sodium 70mg 94mg Spinach
Zinc 0.76mg 0.49mg Spinach
Copper 0.174mg 0.231mg Artichoke
Manganese 0.935mg 0.256mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 13IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg 0.19mg Spinach
Vitamin C 9.8mg 11.7mg Artichoke
Vitamin B1 0.095mg 0.072mg Spinach
Vitamin B2 0.236mg 0.066mg Spinach
Vitamin B3 0.49mg 1.046mg Artichoke
Vitamin B5 0.145mg 0.338mg Artichoke
Vitamin B6 0.242mg 0.116mg Spinach
Folate 146µg 68µg Spinach
Vitamin K 493.6µg 14.8µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.036g Artichoke
Monounsaturated Fat 0.006g 0.005g Spinach
Polyunsaturated fat 0.109g 0.064g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
19%
Artichoke
Minerals Daily Need Coverage Score
52%
Spinach
31%
Artichoke

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 24mg)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.007g)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.