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  6. Artichoke vs. Cauliflower

Artichoke vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between artichoke and cauliflower

  • Artichoke has more copper, fiber, iron, magnesium, and phosphorus; however, cauliflower has more vitamin C, vitamin B5, and vitamin B6.
  • Cauliflower's daily need coverage for vitamin C is 41% more.
  • Artichoke has 6 times more copper than cauliflower. Artichoke has 0.231mg of copper, while cauliflower has 0.039mg.

The food varieties used in the comparison are Artichokes, (globe or french), raw and Cauliflower, raw.

Infographic

Artichoke vs Cauliflower 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +204.8%
Contains more CopperCopper +492.3%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +104.5%
Contains more ManganeseManganese +65.2%
Contains less SodiumSodium -68.1%
Contains more SeleniumSelenium +200%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more FolateFolate +19.3%
Contains more Vitamin CVitamin C +312%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B6Vitamin B6 +58.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~15.5µg

All nutrients comparison - raw data values

Nutrient Artichoke Cauliflower DV% diff.
Vitamin C 11.7mg 48.2mg 41%
Copper 0.231mg 0.039mg 21%
Fiber 5.4g 2g 14%
Magnesium 60mg 15mg 11%
Iron 1.28mg 0.42mg 11%
Phosphorus 90mg 44mg 7%
Vitamin B5 0.338mg 0.667mg 7%
Vitamin B6 0.116mg 0.184mg 5%
Manganese 0.256mg 0.155mg 4%
Protein 3.27g 1.92g 3%
Sodium 94mg 30mg 3%
Vitamin B3 1.046mg 0.507mg 3%
Folate 68µg 57µg 3%
Carbs 10.51g 4.97g 2%
Calcium 44mg 22mg 2%
Potassium 370mg 299mg 2%
Zinc 0.49mg 0.27mg 2%
Vitamin B1 0.072mg 0.05mg 2%
Choline 34.4mg 44.3mg 2%
Calories 47kcal 25kcal 1%
Vitamin E 0.19mg 0.08mg 1%
Selenium 0.2µg 0.6µg 1%
Vitamin K 14.8µg 15.5µg 1%
Fructose 0.97g 1%
Fats 0.15g 0.28g 0%
Net carbs 5.11g 2.97g N/A
Sugar 0.99g 1.91g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.066mg 0.06mg 0%
Saturated fat 0.036g 0.13g 0%
Monounsaturated fat 0.005g 0.034g 0%
Polyunsaturated fat 0.064g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +70.3%
Contains more CarbsCarbs +111.5%
Contains more OtherOther +48.7%
Contains more FatsFats +86.7%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Poly. FatPolyunsaturated fat +106.5%
Contains more Mono. FatMonounsaturated fat +580%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.