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  6. Zucchini vs. Artichoke

Zucchini vs. Artichoke — In-Depth Nutrition Comparison

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The main differences between Zucchini and Artichoke

  • Zucchini is richer in Vitamin C, yet Artichoke is richer in Copper, Fiber, Iron, Folate, Magnesium, Vitamin K, and Phosphorus.
  • Daily need coverage for Copper from Artichoke is 20% higher.
  • Zucchini contains 2 times more Vitamin C than Artichoke. Zucchini contains 17.9mg of Vitamin C, while Artichoke contains 11.7mg.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Artichokes, (globe or french), raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
1
:
8
Artichoke
Artichoke
Contains less Sodium -91.5%
Contains more Calcium +175%
Contains more Iron +245.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +136.8%
Contains more Potassium +41.8%
Contains more Zinc +53.1%
Contains more Copper +335.8%
Contains more Manganese +44.6%
Equal in Selenium - 0.2
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains less Sodium -91.5%
Contains more Calcium +175%
Contains more Iron +245.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +136.8%
Contains more Potassium +41.8%
Contains more Zinc +53.1%
Contains more Copper +335.8%
Contains more Manganese +44.6%
Equal in Selenium - 0.2

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.
Zucchini
Zucchini
4
:
6
Artichoke
Artichoke
Contains more Vitamin A +1438.5%
Contains more Vitamin C +53%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B6 +40.5%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%
Contains more Vitamin K +244.2%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +1438.5%
Contains more Vitamin C +53%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B6 +40.5%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%
Contains more Vitamin K +244.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Artichoke
Artichoke
Contains more Fats +113.3%
Contains more Water +11.6%
Contains more Protein +170.2%
Contains more Carbs +237.9%
Contains more Other +98.2%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +113.3%
Contains more Water +11.6%
Contains more Protein +170.2%
Contains more Carbs +237.9%
Contains more Other +98.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Artichoke
Artichoke
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +42.2%
Contains less Saturated Fat -57.1%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +42.2%
Contains less Saturated Fat -57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Artichoke Opinion
Net carbs 2.11g 5.11g Artichoke
Protein 1.21g 3.27g Artichoke
Fats 0.32g 0.15g Zucchini
Carbs 3.11g 10.51g Artichoke
Calories 17kcal 47kcal Artichoke
Fructose 1.38g Zucchini
Sugar 2.5g 0.99g Artichoke
Fiber 1g 5.4g Artichoke
Calcium 16mg 44mg Artichoke
Iron 0.37mg 1.28mg Artichoke
Magnesium 18mg 60mg Artichoke
Phosphorus 38mg 90mg Artichoke
Potassium 261mg 370mg Artichoke
Sodium 8mg 94mg Zucchini
Zinc 0.32mg 0.49mg Artichoke
Copper 0.053mg 0.231mg Artichoke
Manganese 0.177mg 0.256mg Artichoke
Selenium 0.2µg 0.2µg
Vitamin A 200IU 13IU Zucchini
Vitamin A RAE 10µg 1µg Zucchini
Vitamin E 0.12mg 0.19mg Artichoke
Vitamin C 17.9mg 11.7mg Zucchini
Vitamin B1 0.045mg 0.072mg Artichoke
Vitamin B2 0.094mg 0.066mg Zucchini
Vitamin B3 0.451mg 1.046mg Artichoke
Vitamin B5 0.204mg 0.338mg Artichoke
Vitamin B6 0.163mg 0.116mg Zucchini
Folate 24µg 68µg Artichoke
Vitamin K 4.3µg 14.8µg Artichoke
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.036g Artichoke
Monounsaturated Fat 0.011g 0.005g Zucchini
Polyunsaturated fat 0.091g 0.064g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
19%
Artichoke
Minerals Daily Need Coverage Score
12%
Zucchini
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 86mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 1.51g)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.048g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.