Artichoke vs. Spinach
Nutrition comparison of Artichoke and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and spinach:
- Both spinach and artichoke are high in calcium, dietary fiber and potassium.
- Spinach has 51% less calories than artichoke.
- Spinach has 65% less carbohydrates than artichoke.
- Spinach has more riboflavin and folate, however, artichoke contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 51% less calories than artichoke - spinach has 23 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, artichoke is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Artichoke has a macronutrient ratio of 23:74:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Spinach | |
|---|---|---|
| Protein | 23% | 39% |
| Carbohydrates | 74% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 65% less carbohydrates than artichoke - spinach has 3.6g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Both spinach and artichoke are high in dietary fiber. Artichoke has 145% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Spinach and artichoke contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and artichoke has 0.99g of sugar.
Protein
protein
Spinach and artichoke contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Both spinach and artichoke are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 140% more Vitamin C than artichoke - spinach has 28.1mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than artichoke - spinach has 469ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Spinach has 968% more Vitamin E than artichoke - spinach has 2mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 31 times more Vitamin K than artichoke - spinach has 482.9ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, artichoke contains more pantothenic acid. Both artichoke and spinach contain significant amounts of thiamin, niacin and Vitamin B6.
| Artichoke | Spinach | |
|---|---|---|
| Thiamin | 0.072 MG | 0.078 MG |
| Riboflavin | 0.066 MG | 0.189 MG |
| Niacin | 1.046 MG | 0.724 MG |
| Pantothenic acid | 0.338 MG | 0.065 MG |
| Vitamin B6 | 0.116 MG | 0.195 MG |
| Folate | 68 UG | 194 UG |
Minerals
calcium
Both spinach and artichoke are high in calcium. Spinach has 125% more calcium than artichoke - spinach has 99mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Spinach is a great source of iron and it has 112% more iron than artichoke - spinach has 2.7mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Both spinach and artichoke are high in potassium. Spinach has 51% more potassium than artichoke - spinach has 558mg 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 apigenin and luteolin than spinach per 100 grams, however, spinach contains more kaempferol, myricetin and quercetin than artichoke per 100 grams.
| Artichoke | Spinach | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 mg | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 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 | Spinach | |
|---|---|---|
| beta-carotene | 8 UG | 5626 UG |
| lutein + zeaxanthin | 464 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Artichoke | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.138 G |
| Total | 0.017 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and spinach contain small amounts of linoleic acid.
| Artichoke | Spinach | |
|---|---|---|
| linoleic acid | 0.046 G | 0.026 G |
| Total | 0.046 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Artichoke or Spinach .
Artichoke g
()
|
Daily Values (%) |
Spinach g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or artichoke contain more calories in 100 grams?Spinach has 50% less calories than artichoke - spinach has 23 calories in 100g and artichoke has 47 calories.
Is spinach or artichoke better for protein?
Spinach and artichoke contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and artichoke has 3.3g of protein.
Does spinach or artichoke have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than artichoke - spinach has 3.6g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does spinach or artichoke contain more calcium?
Both spinach and artichoke are high in calcium. Spinach has 130% more calcium than artichoke - spinach has 99mg of calcium in 100 grams and artichoke has 44mg of calcium.
Does spinach or artichoke contain more potassium?
Both spinach and artichoke are high in potassium. Spinach has 50% more potassium than artichoke - spinach has 558mg of potassium in 100 grams and artichoke has 370mg of potassium.