Artichoke vs. Cauliflower

Nutrition comparison of Artichoke and Cauliflower


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

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

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

  • Both artichoke and cauliflower are high in potassium.
  • Artichoke is a great source of calcium.
  • Artichoke is an excellent source of dietary fiber.
  • Cauliflower is an excellent source of Vitamin C.
Detailed nutritional comparison of artichoke and cauliflower 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Artichoke src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower has 47% less calories than artichoke - artichoke has 47 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, artichoke is heavier in carbs, lighter in fat and similar to cauliflower for protein. Artichoke has a macronutrient ratio of 23:74:3 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Artichoke Cauliflower
Protein 23% 25%
Carbohydrates 74% 66%
Fat 3% 9%
Alcohol ~ ~

carbohydrates

Artichoke and cauliflower contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Artichoke is an excellent source of dietary fiber and it has 170% more dietary fiber than cauliflower - artichoke has 5.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Artichoke and cauliflower contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Artichoke and cauliflower contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both artichoke and cauliflower are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has 312% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

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

Vitamin E

Artichoke and cauliflower contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Artichoke and cauliflower contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

Both artichoke and cauliflower contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Artichoke Cauliflower
Thiamin 0.072 MG 0.05 MG
Riboflavin 0.066 MG 0.06 MG
Niacin 1.046 MG 0.507 MG
Pantothenic acid 0.338 MG 0.667 MG
Vitamin B6 0.116 MG 0.184 MG
Folate 68 UG 57 UG

Minerals

calcium

Artichoke is a great source of calcium and it has 100% more calcium than cauliflower - artichoke has 44mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Artichoke has 205% more iron than cauliflower - artichoke has 1.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both artichoke and cauliflower are high in potassium. Artichoke has 24% more potassium than cauliflower - artichoke has 370mg of potassium per 100 grams and cauliflower has 299mg 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 cauliflower per 100 grams, however, cauliflower contains more kaempferol and quercetin than artichoke per 100 grams.

Artichoke Cauliflower
apigenin 7.48 mg 0.03 mg
luteolin 2.3 mg 0.09 mg
kaempferol ~ 0.36 mg
Quercetin ~ 0.54 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 Cauliflower
beta-carotene 8 UG ~
lutein + zeaxanthin 464 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both artichoke and cauliflower contain significant amounts of alpha linoleic acid (ALA).

Artichoke Cauliflower
alpha linoleic acid 0.017 G 0.015 G
Total 0.017 G 0.015 G

omega 6s

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

Artichoke Cauliflower
linoleic acid 0.046 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.046 G 0.019 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Artichoke or Cauliflower .

Note: The specific food items compared are: Artichoke (Artichokes, (globe or french), raw) and Cauliflower (Cauliflower, raw) .

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FAQ

Does artichoke or cauliflower contain more calories in 100 grams?
Cauliflower has 50% less calories than artichoke - artichoke has 47 calories in 100g and cauliflower has 25 calories.

Does artichoke or cauliflower have more carbohydrates?
By weight, artichoke and cauliflower contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does artichoke or cauliflower contain more potassium?
Both artichoke and cauliflower are high in potassium. Artichoke has 20% more potassium than cauliflower - artichoke has 370mg of potassium in 100 grams and cauliflower has 299mg of potassium.