Artichoke vs. Sweet Potatoes
Nutrition comparison of Artichoke and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and sweet potatoes:
- Both sweet potatoes and artichoke are high in dietary fiber and potassium.
- Artichoke has signficantly more Vitamin C than sweet potato.
- Artichoke is a great source of calcium.
- Sweet potato has more beta-carotene than artichoke, however, artichoke contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more pantothenic acid, however, artichoke contains more folate.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke has 45% less calories than sweet potato - sweet potato has 86 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Artichoke has a macronutrient ratio of 23:74:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Sweet Potatoes | |
|---|---|---|
| Protein | 23% | 7% |
| Carbohydrates | 74% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke has 48% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Both sweet potatoes and artichoke are high in dietary fiber. Artichoke has 80% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Sweet potatoes and artichoke contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and artichoke has 0.99g of sugar.
Protein
protein
Artichoke has 108% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Both sweet potatoes and artichoke are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
Vitamins
Vitamin C
Artichoke has signficantly more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than artichoke - sweet potato has 709ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and artichoke contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Sweet potatoes and artichoke contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid, however, artichoke contains more folate. Both artichoke and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Artichoke | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.072 MG | 0.078 MG |
| Riboflavin | 0.066 MG | 0.061 MG |
| Niacin | 1.046 MG | 0.557 MG |
| Pantothenic acid | 0.338 MG | 0.8 MG |
| Vitamin B6 | 0.116 MG | 0.209 MG |
| Folate | 68 UG | 11 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 47% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Artichoke has 110% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Both sweet potatoes and artichoke are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| apigenin | 7.48 mg | 0.01 mg |
| luteolin | 2.3 mg | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 0.01 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, sweet potato has more beta-carotene than artichoke per 100 grams, however, artichoke contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Artichoke | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 8 UG | 8509 UG |
| lutein + zeaxanthin | 464 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, artichoke has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Artichoke | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.001 G |
| Total | 0.017 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and sweet potatoes contain small amounts of linoleic acid.
| Artichoke | Sweet Potatoes | |
|---|---|---|
| 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.
Note: The specific food items compared are: Artichoke (Artichokes, (globe or french), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Artichoke g
()
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Daily Values (%) |
Sweet Potatoes g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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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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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | selenium | 5% |
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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 sweet potatoes or artichoke contain more calories in 100 grams?Artichoke has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and artichoke has 47 calories.
Does sweet potatoes or artichoke have more carbohydrates?
By weight, artichoke has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does sweet potatoes or artichoke contain more potassium?
Both sweet potatoes and artichoke are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and artichoke has 370mg of potassium.