Artichoke vs. Cauliflower
Nutrition comparison of Artichoke and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and cauliflower:
- Both artichoke and cauliflower are high in potassium.
- Artichoke is a great source of calcium.
- Artichoke is an excellent source of dietary fiber.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 47% less calories than artichoke - artichoke has 47 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, artichoke is heavier in carbs, lighter in fat and similar to cauliflower for protein. Artichoke has a macronutrient ratio of 23:74:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Cauliflower | |
|---|---|---|
| Protein | 23% | 26% |
| Carbohydrates | 74% | 66% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke and cauliflower contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 170% more dietary fiber than cauliflower - artichoke has 5.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Artichoke and cauliflower contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Artichoke and cauliflower contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both artichoke and cauliflower are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 312% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Artichoke and cauliflower contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Artichoke and cauliflower contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Artichoke and cauliflower contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Both artichoke and cauliflower contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Artichoke | Cauliflower | |
|---|---|---|
| Thiamin | 0.072 MG | 0.05 MG |
| Riboflavin | 0.066 MG | 0.06 MG |
| Niacin | 1.046 MG | 0.507 MG |
| Pantothenic acid | 0.338 MG | 0.667 MG |
| Vitamin B6 | 0.116 MG | 0.184 MG |
| Folate | 68 UG | 57 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 100% more calcium than cauliflower - artichoke has 44mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Artichoke has 205% more iron than cauliflower - artichoke has 1.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both artichoke and cauliflower are high in potassium. Artichoke has 24% more potassium than cauliflower - artichoke has 370mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, artichoke has more apigenin and luteolin than cauliflower per 100 grams, however, cauliflower contains more kaempferol and quercetin than artichoke per 100 grams.
| Artichoke | Cauliflower | |
|---|---|---|
| apigenin | 7.48 mg | 0.03 mg |
| luteolin | 2.3 mg | 0.09 mg |
| kaempferol | ~ | 0.36 mg |
| Quercetin | ~ | 0.54 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Artichoke | Cauliflower | |
|---|---|---|
| beta-carotene | 8 UG | ~ |
| lutein + zeaxanthin | 464 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both artichoke and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Artichoke | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.015 G |
| Total | 0.017 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and cauliflower contain small amounts of linoleic acid.
| Artichoke | Cauliflower | |
|---|---|---|
| linoleic acid | 0.046 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.046 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Artichoke (Artichokes, (globe or french), raw) and Cauliflower (Cauliflower, raw) .
Artichoke g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does artichoke or cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than artichoke - artichoke has 47 calories in 100g and cauliflower has 25 calories.
Does artichoke or cauliflower have more carbohydrates?
By weight, artichoke and cauliflower contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does artichoke or cauliflower contain more potassium?
Both artichoke and cauliflower are high in potassium. Artichoke has 20% more potassium than cauliflower - artichoke has 370mg of potassium in 100 grams and cauliflower has 299mg of potassium.