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  6. Summer squash vs. Artichoke

Summer squash vs. Artichoke — In-Depth Nutrition Comparison

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How are summer squash and artichoke different?

  • Summer squash is richer in vitamin B6, vitamin C, and vitamin B2, while artichoke is higher in copper, fiber, iron, magnesium, vitamin K, folate, and phosphorus.
  • Artichoke covers your daily need for copper, 20% more than summer squash.
  • Summer squash contains 2 times more vitamin B2 than artichoke. Summer squash contains 0.142mg of vitamin B2, while artichoke contains 0.066mg.
  • Artichoke has a higher glycemic index (32) than summer squash (13).

Squash, summer, all varieties, raw and Artichokes, (globe or french), raw types were used in this article.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 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 -97.9%
Contains more MagnesiumMagnesium +252.9%
Contains more CalciumCalcium +193.3%
Contains more PotassiumPotassium +41.2%
Contains more IronIron +265.7%
Contains more CopperCopper +352.9%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +136.8%
Contains more ManganeseManganese +46.3%
~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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 +45.3%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +115.2%
Contains more Vitamin B6Vitamin B6 +87.9%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +114.8%
Contains more Vitamin B5Vitamin B5 +118.1%
Contains more Vitamin KVitamin K +393.3%
Contains more FolateFolate +134.5%
Contains more CholineCholine +413.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Artichoke DV% diff.
Copper 0.051mg 0.231mg 20%
Fiber 1.1g 5.4g 17%
Iron 0.35mg 1.28mg 12%
Folate 29µg 68µg 10%
Vitamin K 3µg 14.8µg 10%
Magnesium 17mg 60mg 10%
Vitamin B6 0.218mg 0.116mg 8%
Phosphorus 38mg 90mg 7%
Vitamin C 17mg 11.7mg 6%
Vitamin B2 0.142mg 0.066mg 6%
Choline 6.7mg 34.4mg 5%
Sodium 2mg 94mg 4%
Manganese 0.175mg 0.256mg 4%
Vitamin B5 0.155mg 0.338mg 4%
Protein 1.21g 3.27g 4%
Potassium 262mg 370mg 3%
Vitamin B3 0.487mg 1.046mg 3%
Calcium 15mg 44mg 3%
Calories 16kcal 47kcal 2%
Vitamin B1 0.048mg 0.072mg 2%
Zinc 0.29mg 0.49mg 2%
Carbs 3.35g 10.51g 2%
Fructose 0.95g 1%
Vitamin A 10µg 1µg 1%
Fats 0.18g 0.15g 0%
Net carbs 2.25g 5.11g N/A
Sugar 2.2g 0.99g N/A
Vitamin E 0.12mg 0.19mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.044g 0.036g 0%
Monounsaturated fat 0.016g 0.005g 0%
Polyunsaturated fat 0.089g 0.064g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +20%
Contains more WaterWater +11.4%
Contains more ProteinProtein +170.2%
Contains more CarbsCarbs +213.7%
Contains more OtherOther +82.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +39.1%
Contains less Sat. FatSaturated fat -18.2%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.