Artichoke vs. Onion

Nutrition comparison of Artichoke and Onion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of artichoke versus onion (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in artichoke and onion:

  • Artichoke has more riboflavin, niacin, pantothenic acid and folate.
  • Artichoke is a great source of calcium.
  • Artichoke is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of artichoke and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Artichoke src
Image of Onion src

Calories and Carbs

calories

Artichoke and onion contain similar amounts of calories - artichoke has 47 calories per 100 grams and onion has 40 calories.

For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to onion for fat. Artichoke has a macronutrient ratio of 23:74:3 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Artichoke Onion
Protein 23% 11%
Carbohydrates 74% 87%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Artichoke and onion contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and onion has 9.3g of carbohydrates.

dietary fiber

Artichoke is an excellent source of dietary fiber and it has 218% more dietary fiber than onion - artichoke has 5.4g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.

sugar

Artichoke and onion contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and onion has 4.2g of sugar.

Protein

protein

Artichoke has 197% more protein than onion - artichoke has 3.3g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

Both artichoke and onion are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and onion has 0.04g of saturated fat.

Vitamins

Vitamin C

Artichoke has 58% more Vitamin C than onion - artichoke has 11.7mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.

Vitamin A

Artichoke and onion contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin E

Artichoke and onion contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.

Vitamin K

Artichoke and onion contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.

The B Vitamins

Artichoke has more riboflavin, niacin, pantothenic acid and folate. Both artichoke and onion contain significant amounts of thiamin and Vitamin B6.

Artichoke Onion
Thiamin 0.072 MG 0.046 MG
Riboflavin 0.066 MG 0.027 MG
Niacin 1.046 MG 0.116 MG
Pantothenic acid 0.338 MG 0.123 MG
Vitamin B6 0.116 MG 0.12 MG
Folate 68 UG 19 UG

Minerals

calcium

Artichoke is a great source of calcium and it has 91% more calcium than onion - artichoke has 44mg of calcium per 100 grams and onion has 23mg of calcium.

iron

Artichoke has 510% more iron than onion - artichoke has 1.3mg of iron per 100 grams and onion has 0.21mg of iron.

potassium

Artichoke is an excellent source of potassium and it has 153% more potassium than onion - artichoke has 370mg of potassium per 100 grams and onion has 146mg 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 onion per 100 grams, however, onion contains more isorhamnetin, kaempferol and quercetin than artichoke per 100 grams.

Artichoke Onion
apigenin 7.48 mg 0.01 mg
luteolin 2.3 mg 0.02 mg
isorhamnetin ~ 5.01 mg
kaempferol ~ 0.65 mg
myricetin ~ 0.03 mg
Quercetin ~ 20.3 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 onion contain small amounts of beta-carotene.

Artichoke Onion
beta-carotene 8 UG 1 UG
lutein + zeaxanthin 464 UG 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, artichoke has more alpha linoleic acid (ALA) than onion per 100 grams.

Artichoke Onion
alpha linoleic acid 0.017 G 0.004 G
Total 0.017 G 0.004 G

omega 6s

Comparing omega-6 fatty acids, both artichoke and onion contain small amounts of linoleic acid.

Artichoke Onion
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 Onion (Onions, raw) .

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FAQ

Does artichoke or onion contain more calories in 100 grams?
Artichoke and onion contain similar amounts of calories - artichoke has 47 calories in 100g and onion has 40 calories.

Does artichoke or onion have more carbohydrates?
By weight, artichoke and onion contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and onion has 9.3g of carbohydrates.

Does artichoke or onion contain more potassium?
Artichoke is a rich source of potassium and it has 150% more potassium than onion - artichoke has 370mg of potassium in 100 grams and onion has 146mg of potassium.

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