Artichoke vs. Zucchini
Nutrition comparison of Artichoke and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and zucchini:
- Both artichoke and zucchini are high in potassium.
- Artichoke has more niacin and folate.
- Artichoke is a great source of calcium.
- Artichoke is an excellent source of dietary fiber.
- Zucchini has 64% less calories than artichoke.
- Zucchini has 70% less carbohydrates than artichoke.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 64% less calories than artichoke - artichoke has 47 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, artichoke is heavier in carbs, lighter in fat and similar to zucchini for protein. Artichoke has a macronutrient ratio of 23:74:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Zucchini | |
|---|---|---|
| Protein | 23% | 24% |
| Carbohydrates | 74% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 70% less carbohydrates than artichoke - artichoke has 10.5g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 440% more dietary fiber than zucchini - artichoke has 5.4g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Artichoke and zucchini contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Artichoke has 170% more protein than zucchini - artichoke has 3.3g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both artichoke and zucchini are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 53% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Artichoke and zucchini contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Artichoke and zucchini contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Artichoke and zucchini contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Artichoke has more niacin and folate. Both artichoke and zucchini contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Artichoke | Zucchini | |
|---|---|---|
| Thiamin | 0.072 MG | 0.045 MG |
| Riboflavin | 0.066 MG | 0.094 MG |
| Niacin | 1.046 MG | 0.451 MG |
| Pantothenic acid | 0.338 MG | 0.204 MG |
| Vitamin B6 | 0.116 MG | 0.163 MG |
| Folate | 68 UG | 24 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 175% more calcium than zucchini - artichoke has 44mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Artichoke has 246% more iron than zucchini - artichoke has 1.3mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both artichoke and zucchini are high in potassium. Artichoke has 42% more potassium than zucchini - artichoke has 370mg of potassium per 100 grams and zucchini has 261mg 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 zucchini per 100 grams, however, zucchini contains more quercetin than artichoke per 100 grams.
| Artichoke | Zucchini | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 mg | ~ |
| Quercetin | ~ | 0.66 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 | Zucchini | |
|---|---|---|
| beta-carotene | 8 UG | 120 UG |
| lutein + zeaxanthin | 464 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Artichoke | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.061 G |
| Total | 0.017 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and zucchini contain small amounts of linoleic acid.
| Artichoke | Zucchini | |
|---|---|---|
| linoleic acid | 0.046 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.046 G | 0.031 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 (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
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 % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 zucchini contain more calories in 100 grams?Zucchini has 60% less calories than artichoke - artichoke has 47 calories in 100g and zucchini has 17 calories.
Does artichoke or zucchini have more carbohydrates?
By weight, zucchini has 70% fewer carbohydrates than artichoke - artichoke has 10.5g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does artichoke or zucchini contain more potassium?
Both artichoke and zucchini are high in potassium. Artichoke has 40% more potassium than zucchini - artichoke has 370mg of potassium in 100 grams and zucchini has 261mg of potassium.