Artichoke vs. Russet Potato
Nutrition comparison of Artichoke and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and russet potato:
- Both artichoke and russet potato are high in potassium.
- Artichoke is a great source of calcium.
- Artichoke is an excellent source of dietary fiber.
- Russet potato has more Vitamin B6, however, artichoke contains more folate.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke has 41% less calories than russet potato - artichoke has 47 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to russet potato for fat. Artichoke has a macronutrient ratio of 23:74:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Russet Potato | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 74% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke has 42% less carbohydrates than russet potato - artichoke has 10.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 315% more dietary fiber than russet potato - artichoke has 5.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Artichoke and russet potato contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Artichoke and russet potato contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both artichoke and russet potato are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Artichoke has 105% more Vitamin C than russet potato - artichoke has 11.7mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Artichoke and russet potato contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Artichoke and russet potato contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Artichoke and russet potato contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6, however, artichoke contains more folate. Both artichoke and russet potato contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Artichoke | Russet Potato | |
|---|---|---|
| Thiamin | 0.072 MG | 0.082 MG |
| Riboflavin | 0.066 MG | 0.033 MG |
| Niacin | 1.046 MG | 1.035 MG |
| Pantothenic acid | 0.338 MG | 0.301 MG |
| Vitamin B6 | 0.116 MG | 0.345 MG |
| Folate | 68 UG | 14 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 238% more calcium than russet potato - artichoke has 44mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Artichoke has 49% more iron than russet potato - artichoke has 1.3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both artichoke and russet potato are high in potassium. Russet potato has 13% more potassium than artichoke - artichoke has 370mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
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 | Russet Potato | |
|---|---|---|
| beta-carotene | 8 UG | ~ |
| lutein + zeaxanthin | 464 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both artichoke and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Artichoke | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.01 G |
| Total | 0.017 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and russet potato contain small amounts of linoleic acid.
| Artichoke | Russet Potato | |
|---|---|---|
| linoleic acid | 0.046 G | 0.032 G |
| Total | 0.046 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Artichoke g
()
|
Daily Values (%) |
Russet Potato 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 russet potato contain more calories in 100 grams?Artichoke has 40% less calories than russet potato - artichoke has 47 calories in 100g and russet potato has 79 calories.
Does artichoke or russet potato have more carbohydrates?
By weight, artichoke has 40% fewer carbohydrates than russet potato - artichoke has 10.5g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does artichoke or russet potato contain more potassium?
Both artichoke and russet potato are high in potassium. Russet potato has 10% more potassium than artichoke - artichoke has 370mg of potassium in 100 grams and russet potato has 417mg of potassium.