Kiwi vs. Artichoke
Nutrition comparison of Kiwi and Artichoke
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
artichoke
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and artichoke:
- Both kiwi and artichoke are high in dietary fiber and potassium.
- Artichoke has 8 times less sugar than kiwi.
- Artichoke has more thiamin, riboflavin, niacin and folate.
- Artichoke is a great source of calcium.
- Kiwi has more beta-carotene than artichoke, however, artichoke contains more lutein + zeaxanthin than kiwi.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Artichoke (Artichokes, (globe or french), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and artichoke contain similar amounts of calories - kiwi has 61 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to artichoke per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for artichoke, 23:74:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Artichoke | |
|---|---|---|
| Protein | 7% | 23% |
| Carbohydrates | 87% | 74% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and artichoke contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Both kiwi and artichoke are high in dietary fiber. Artichoke has 80% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Artichoke has 8 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and artichoke has 0.99g of sugar.
Protein
protein
Artichoke has 187% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Both kiwi and artichoke are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 692% more Vitamin C than artichoke - kiwi has 92.7mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Kiwi and artichoke contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Kiwi and artichoke contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Kiwi has 172% more Vitamin K than artichoke - kiwi has 40.3ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Artichoke has more thiamin, riboflavin, niacin and folate. Both kiwi and artichoke contain significant amounts of pantothenic acid and Vitamin B6.
| Kiwi | Artichoke | |
|---|---|---|
| Thiamin | 0.027 MG | 0.072 MG |
| Riboflavin | 0.025 MG | 0.066 MG |
| Niacin | 0.341 MG | 1.046 MG |
| Pantothenic acid | 0.183 MG | 0.338 MG |
| Vitamin B6 | 0.063 MG | 0.116 MG |
| Folate | 25 UG | 68 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 29% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Artichoke has 313% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Both kiwi and artichoke are high in potassium. Artichoke has 19% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and artichoke has 370mg 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 luteolin and apigenin than kiwi per 100 grams, however, kiwi contains more kaempferol than artichoke per 100 grams.
| Kiwi | Artichoke | |
|---|---|---|
| luteolin | 0.74 mg | 2.3 mg |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | ~ |
| apigenin | ~ | 7.48 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, kiwi has more beta-carotene than artichoke per 100 grams, however, artichoke contains more lutein + zeaxanthin than kiwi per 100 grams.
| Kiwi | Artichoke | |
|---|---|---|
| beta-carotene | 52 UG | 8 UG |
| lutein + zeaxanthin | 122 UG | 464 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Kiwi | Artichoke | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.017 G |
| Total | 0.042 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than artichoke per 100 grams.
| Kiwi | Artichoke | |
|---|---|---|
| linoleic acid | 0.246 G | 0.046 G |
| Total | 0.246 G | 0.046 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.
Kiwi g
()
|
Daily Values (%) |
Artichoke g
()
|
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|---|---|---|---|---|---|---|---|
| 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 kiwi or artichoke contain more calories in 100 grams?Kiwi and artichoke contain similar amounts of calories - kiwi has 61 calories in 100g and artichoke has 47 calories.
Does kiwi or artichoke have more carbohydrates?
By weight, kiwi and artichoke contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does kiwi or artichoke contain more potassium?
Both kiwi and artichoke are high in potassium. Artichoke has 20% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and artichoke has 370mg of potassium.