Artichoke vs. Pumpkin Puree
Nutrition comparison of Artichoke and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and pumpkin puree:
- Both pumpkin puree and artichoke are high in dietary fiber and potassium.
- Artichoke has more thiamin, niacin, Vitamin B6 and folate.
- Artichoke is a great source of calcium.
- Pumpkin puree has more beta-carotene and alpha-carotene than artichoke, however, artichoke contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and artichoke contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and artichoke has 47 calories.
For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and lighter in fat compared to pumpkin puree per calorie. Artichoke has a macronutrient ratio of 23:74:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Pumpkin Puree | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 74% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and artichoke contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and artichoke has 10.5g of carbohydrates.
dietary fiber
Both pumpkin puree and artichoke are high in dietary fiber. Artichoke has 86% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and artichoke has 5.4g of dietary fiber.
sugar
Pumpkin puree and artichoke contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and artichoke has 0.99g of sugar.
Protein
protein
Artichoke has 197% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and artichoke has 3.3g of protein.
Fat
saturated fat
Both pumpkin puree and artichoke are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and artichoke has 0.04g of saturated fat.
Vitamins
Vitamin C
Artichoke has 179% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and artichoke has 11.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 777 times more Vitamin A than artichoke - pumpkin puree has 778ug of Vitamin A per 100 grams and artichoke has 1ug of Vitamin A.
Vitamin E
Pumpkin puree and artichoke contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and artichoke has 0.19mg of Vitamin E.
Vitamin K
Pumpkin puree and artichoke contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and artichoke has 14.8ug of Vitamin K.
The B Vitamins
Artichoke has more thiamin, niacin, Vitamin B6 and folate. Both artichoke and pumpkin puree contain significant amounts of riboflavin and pantothenic acid.
| Artichoke | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.072 MG | 0.024 MG |
| Riboflavin | 0.066 MG | 0.054 MG |
| Niacin | 1.046 MG | 0.367 MG |
| Pantothenic acid | 0.338 MG | 0.4 MG |
| Vitamin B6 | 0.116 MG | 0.056 MG |
| Folate | 68 UG | 12 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 69% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and artichoke has 44mg of calcium.
iron
Pumpkin puree and artichoke contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and artichoke has 1.3mg of iron.
potassium
Both pumpkin puree and artichoke are high in potassium. Artichoke has 80% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and artichoke has 370mg 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, pumpkin puree has more beta-carotene and alpha-carotene than artichoke per 100 grams, however, artichoke contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Artichoke | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 8 UG | 6940 UG |
| lutein + zeaxanthin | 464 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, artichoke has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Artichoke | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.008 G |
| Total | 0.017 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and pumpkin puree contain small amounts of linoleic acid.
| Artichoke | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.046 G | 0.007 G |
| Total | 0.046 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Artichoke g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
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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 % |
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5% | Vitamin E | 5% |
|
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 pumpkin puree or artichoke contain more calories in 100 grams?Pumpkin puree and artichoke contain similar amounts of calories - pumpkin puree has 34 calories in 100g and artichoke has 47 calories.
Does pumpkin puree or artichoke have more carbohydrates?
By weight, pumpkin puree and artichoke contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and artichoke has 10.5g of carbohydrates.
Does pumpkin puree or artichoke contain more potassium?
Both pumpkin puree and artichoke are high in potassium. Artichoke has 80% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and artichoke has 370mg of potassium.