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  6. Winter squash vs. Artichoke

Winter squash vs. Artichoke — In-Depth Nutrition Comparison

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Differences between Winter squash and Artichoke

  • Winter squash has more Vitamin A, while Artichoke has more Copper, Folate, Magnesium, Iron, Fiber, Phosphorus, and Vitamin K.
  • Winter squash's daily need coverage for Vitamin A is 29% higher.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Artichokes, (globe or french), raw.

Infographic

Winter squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 SeleniumSelenium +100%
Contains more MagnesiumMagnesium +361.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +53.5%
Contains more IronIron +190.9%
Contains more CopperCopper +181.7%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +373.7%
Contains more ManganeseManganese +36.9%

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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% 0.78% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin AVitamin A +40076.9%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin CVitamin C +21.9%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B5Vitamin B5 +44.4%
Contains more Vitamin KVitamin K +236.4%
Contains more FolateFolate +240%
Contains more CholineCholine +224.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +133.3%
Contains more ProteinProtein +267.4%
Contains more CarbsCarbs +18.8%
Contains more OtherOther +61.4%
~equal in Water ~84.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 +420%
Contains more Poly. FatPolyunsaturated fat +129.7%
Contains less Sat. FatSaturated Fat -50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter squash Artichoke Opinion
Calories 37kcal 47kcal Artichoke
Protein 0.89g 3.27g Artichoke
Fats 0.35g 0.15g Winter squash
Vitamin C 9.6mg 11.7mg Artichoke
Net carbs 6.05g 5.11g Winter squash
Carbs 8.85g 10.51g Artichoke
Magnesium 13mg 60mg Artichoke
Calcium 22mg 44mg Artichoke
Potassium 241mg 370mg Artichoke
Iron 0.44mg 1.28mg Artichoke
Sugar 3.3g 0.99g Artichoke
Fiber 2.8g 5.4g Artichoke
Copper 0.082mg 0.231mg Artichoke
Zinc 0.22mg 0.49mg Artichoke
Phosphorus 19mg 90mg Artichoke
Sodium 1mg 94mg Winter squash
Vitamin A 5223IU 13IU Winter squash
Vitamin A 261µg 1µg Winter squash
Vitamin E 0.12mg 0.19mg Artichoke
Manganese 0.187mg 0.256mg Artichoke
Selenium 0.4µg 0.2µg Winter squash
Vitamin B1 0.016mg 0.072mg Artichoke
Vitamin B2 0.067mg 0.066mg Winter squash
Vitamin B3 0.495mg 1.046mg Artichoke
Vitamin B5 0.234mg 0.338mg Artichoke
Vitamin B6 0.161mg 0.116mg Winter squash
Vitamin K 4.4µg 14.8µg Artichoke
Folate 20µg 68µg Artichoke
Choline 10.6mg 34.4mg Artichoke
Saturated Fat 0.072g 0.036g Artichoke
Monounsaturated Fat 0.026g 0.005g Winter squash
Polyunsaturated fat 0.147g 0.064g Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
35%
Winter squash
19%
Artichoke
Minerals Daily Need Coverage Score
12%
Winter squash
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 93mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.036g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.