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.
Detailed nutritional comparison of artichoke and pumpkin puree 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 Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Artichoke src
Image of Pumpkin Puree src

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 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 Pumpkin Puree .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.