Artichoke vs. Squash
Nutrition comparison of Artichoke and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and squash:
- Both artichoke and squash are high in calcium, dietary fiber and potassium.
- Artichoke has more riboflavin and folate.
- Squash has more beta-carotene and alpha-carotene than artichoke, however, artichoke contains more lutein + zeaxanthin than squash.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke and squash contain similar amounts of calories - artichoke has 47 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to squash for fat. Artichoke has a macronutrient ratio of 23:74:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Squash | |
|---|---|---|
| Protein | 23% | 8% |
| Carbohydrates | 74% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke and squash contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both artichoke and squash are high in dietary fiber. Artichoke has 69% more dietary fiber than squash - artichoke has 5.4g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Artichoke and squash contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Artichoke has 263% more protein than squash - artichoke has 3.3g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both artichoke and squash are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 29% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 557 times more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Artichoke and squash contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Artichoke and squash contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Artichoke has more riboflavin and folate. Both artichoke and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Artichoke | Squash | |
|---|---|---|
| Thiamin | 0.072 MG | 0.072 MG |
| Riboflavin | 0.066 MG | 0.017 MG |
| Niacin | 1.046 MG | 0.969 MG |
| Pantothenic acid | 0.338 MG | 0.359 MG |
| Vitamin B6 | 0.116 MG | 0.124 MG |
| Folate | 68 UG | 19 UG |
Minerals
calcium
Both artichoke and squash are high in calcium. Artichoke has a little more calcium (7%) than squash by weight - artichoke has 44mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Artichoke has 113% more iron than squash - artichoke has 1.3mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both artichoke and squash are high in potassium. Artichoke has 30% more potassium than squash - artichoke has 370mg of potassium per 100 grams and squash has 284mg of potassium.
Antioxidants and Phytonutrients
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, squash has more beta-carotene and alpha-carotene than artichoke per 100 grams, however, artichoke contains more lutein + zeaxanthin than squash per 100 grams.
| Artichoke | Squash | |
|---|---|---|
| beta-carotene | 8 UG | 4570 UG |
| lutein + zeaxanthin | 464 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both artichoke and squash contain significant amounts of alpha linoleic acid (ALA).
| Artichoke | Squash | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.024 G |
| Total | 0.017 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and squash contain small amounts of linoleic acid.
| Artichoke | Squash | |
|---|---|---|
| linoleic acid | 0.046 G | 0.014 G |
| Total | 0.046 G | 0.014 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 (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 squash contain more calories in 100 grams?Artichoke and squash contain similar amounts of calories - artichoke has 47 calories in 100g and squash has 40 calories.
Does artichoke or squash have more carbohydrates?
By weight, artichoke and squash contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and squash has 10.5g of carbohydrates.
Does artichoke or squash contain more calcium?
Both artichoke and squash are high in calcium. Artichoke has a little more calcium ( 10%) than squash by weight - artichoke has 44mg of calcium in 100 grams and squash has 41mg of calcium.
Does artichoke or squash contain more potassium?
Both artichoke and squash are high in potassium. Artichoke has 30% more potassium than squash - artichoke has 370mg of potassium in 100 grams and squash has 284mg of potassium.