Artichoke vs. Onion
Nutrition comparison of Artichoke and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and onion:
- Artichoke has more riboflavin, niacin, pantothenic acid and folate.
- Artichoke is a great source of calcium.
- Artichoke is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke and onion contain similar amounts of calories - artichoke has 47 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to onion for fat. Artichoke has a macronutrient ratio of 23:74:3 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Onion | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 74% | 87% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke and onion contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 218% more dietary fiber than onion - artichoke has 5.4g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Artichoke and onion contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Artichoke has 197% more protein than onion - artichoke has 3.3g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both artichoke and onion are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Artichoke has 58% more Vitamin C than onion - artichoke has 11.7mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Artichoke and onion contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Artichoke and onion contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Artichoke and onion contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Artichoke has more riboflavin, niacin, pantothenic acid and folate. Both artichoke and onion contain significant amounts of thiamin and Vitamin B6.
| Artichoke | Onion | |
|---|---|---|
| Thiamin | 0.072 MG | 0.046 MG |
| Riboflavin | 0.066 MG | 0.027 MG |
| Niacin | 1.046 MG | 0.116 MG |
| Pantothenic acid | 0.338 MG | 0.123 MG |
| Vitamin B6 | 0.116 MG | 0.12 MG |
| Folate | 68 UG | 19 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 91% more calcium than onion - artichoke has 44mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Artichoke has 510% more iron than onion - artichoke has 1.3mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Artichoke is an excellent source of potassium and it has 153% more potassium than onion - artichoke has 370mg of potassium per 100 grams and onion has 146mg 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 onion per 100 grams, however, onion contains more isorhamnetin, kaempferol and quercetin than artichoke per 100 grams.
| Artichoke | Onion | |
|---|---|---|
| apigenin | 7.48 mg | 0.01 mg |
| luteolin | 2.3 mg | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 20.3 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, both artichoke and onion contain small amounts of beta-carotene.
| Artichoke | Onion | |
|---|---|---|
| beta-carotene | 8 UG | 1 UG |
| lutein + zeaxanthin | 464 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, artichoke has more alpha linoleic acid (ALA) than onion per 100 grams.
| Artichoke | Onion | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.004 G |
| Total | 0.017 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and onion contain small amounts of linoleic acid.
| Artichoke | Onion | |
|---|---|---|
| linoleic acid | 0.046 G | 0.013 G |
| Total | 0.046 G | 0.013 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.
Artichoke g
()
|
Daily Values (%) |
Onion 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 onion contain more calories in 100 grams?Artichoke and onion contain similar amounts of calories - artichoke has 47 calories in 100g and onion has 40 calories.
Does artichoke or onion have more carbohydrates?
By weight, artichoke and onion contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and onion has 9.3g of carbohydrates.
Does artichoke or onion contain more potassium?
Artichoke is a rich source of potassium and it has 150% more potassium than onion - artichoke has 370mg of potassium in 100 grams and onion has 146mg of potassium.