Artichoke vs. Asparagus
Nutrition comparison of Artichoke and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and asparagus:
- Both asparagus and artichoke are high in dietary fiber and potassium.
- Artichoke is a great source of calcium.
- Asparagus has 57% less calories than artichoke.
- Asparagus has 63% less carbohydrates than artichoke.
- Asparagus has more riboflavin.
- Asparagus is a great source of iron.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 57% less calories than artichoke - asparagus has 20 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, artichoke is lighter in protein, heavier in carbs and similar to asparagus for fat. Artichoke has a macronutrient ratio of 23:74:3 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Asparagus | |
|---|---|---|
| Protein | 23% | 34% |
| Carbohydrates | 74% | 61% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 63% less carbohydrates than artichoke - asparagus has 3.9g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Both asparagus and artichoke are high in dietary fiber. Artichoke has 157% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Asparagus and artichoke contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and artichoke has 0.99g of sugar.
Protein
protein
Asparagus and artichoke contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Both asparagus and artichoke are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
Vitamins
Vitamin C
Artichoke has 109% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than artichoke - asparagus has 38ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Asparagus and artichoke contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Asparagus has 181% more Vitamin K than artichoke - asparagus has 41.6ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin. Both artichoke and asparagus contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Artichoke | Asparagus | |
|---|---|---|
| Thiamin | 0.072 MG | 0.143 MG |
| Riboflavin | 0.066 MG | 0.141 MG |
| Niacin | 1.046 MG | 0.978 MG |
| Pantothenic acid | 0.338 MG | 0.274 MG |
| Vitamin B6 | 0.116 MG | 0.091 MG |
| Folate | 68 UG | 52 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 83% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Asparagus is a great source of iron and it has 67% more iron than artichoke - asparagus has 2.1mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Both asparagus and artichoke are high in potassium. Artichoke has 83% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams, however, asparagus contains more isorhamnetin, kaempferol and quercetin than artichoke per 100 grams.
| Artichoke | Asparagus | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 mg | ~ |
| isorhamnetin | ~ | 5.7 mg |
| kaempferol | ~ | 1.39 mg |
| Quercetin | ~ | 13.98 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 asparagus contain significant amounts of lutein + zeaxanthin.
| Artichoke | Asparagus | |
|---|---|---|
| beta-carotene | 8 UG | 449 UG |
| lutein + zeaxanthin | 464 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both artichoke and asparagus contain significant amounts of alpha linoleic acid (ALA).
| Artichoke | Asparagus | |
|---|---|---|
| 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 asparagus contain small amounts of linoleic acid.
| Artichoke | Asparagus | |
|---|---|---|
| linoleic acid | 0.046 G | 0.04 G |
| Total | 0.046 G | 0.04 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 (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
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% |
|
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 % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 asparagus or artichoke contain more calories in 100 grams?Asparagus has 60% less calories than artichoke - asparagus has 20 calories in 100g and artichoke has 47 calories.
Is asparagus or artichoke better for protein?
Asparagus and artichoke contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and artichoke has 3.3g of protein.
Does asparagus or artichoke have more carbohydrates?
By weight, asparagus has 60% fewer carbohydrates than artichoke - asparagus has 3.9g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does asparagus or artichoke contain more potassium?
Both asparagus and artichoke are high in potassium. Artichoke has 80% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and artichoke has 370mg of potassium.