Artichoke vs Butternut Squash: Nutrition, Calories & Protein Compared


Artichoke vs Butternut squash
Nutrition Facts
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Artichoke vs Butternut Squash 100g Compare
per 100g | Artichoke | Butternut squash |
---|---|---|
Calories | 47 | 45 |
Carbohydrates | 10.51 g | 11.69 g |
Fat | 0.15 g | 0.1 g |
Dietary fiber | 5.4 g | 2 g |
Protein | 3.27 g | 1 g |
Calcium | 44 mg | 48 mg |
Iron | 1.28 mg | 0.7 mg |
Magnessium | 60 mg | 34 mg |
Phosphorus | 14.8 mg | 33 mg |
Potassium | 370 mg | 352 mg |
Sodium | 94 mg | 4 mg |
Zink | 14.8 mg | 0.15 mg |
Vitaminium A | 13 µg | 10630 µg |
Vitaminium B1 (Thiamine) | 0.072 mg | 0.1 mg |
Vitaminium B2 (riboflavin) | 0.066 mg | 0.02 mg |
Vitaminium B3 (Niacin) | 1.046 mg | 1.2 mg |
Vitaminium B6 | 0.116 mg | 0.154 mg |
Vitaminium B9 (Folic acid) | 0.068 mg | 27 mg |
Vitaminium C | 11.7 mg | 21 mg |
Vitaminium E | 0.19 mg | 1.44 mg |
Vitaminium K | 0.015 µg | 1.1 µg |
Discover the Nutritional Showdown: Artichoke vs Butternut Squash
When it comes to choosing vegetables for a healthy diet, the variety can be both exciting and overwhelming. Two standout options that often spark curiosity are artichokes and butternut squash. Both are celebrated for their unique flavors, textures, and, most importantly, their nutritional profiles. Let's dive into an interesting comparison between these two to see which one might best suit your dietary needs.
Artichoke: A Nutrient-Dense Powerhouse
Artichokes are not only fascinating in their structure but also in their nutritional offering. With only 47 calories per 100 grams, they pack a substantial amount of fiber (5.4g), making them excellent for digestion. They are low in fat (0.15g) and high in vitamins and minerals such as vitamin C, magnesium (60mg), and iron (1.28mg). Artichokes are particularly noted for their high antioxidant content, which can help reduce the risk of many diseases.
Butternut Squash: The Sweet Choice for Vitamins
Butternut squash, with its sweet, nutty taste, brings its own set of nutritional benefits. It's slightly lower in calories, at 45 per 100 grams, and offers a higher carbohydrate content (11.69g) with a focus on natural sugars and lower fiber (2g). However, where butternut squash truly shines is in its vitamin A content (10,630 IU), making it an excellent choice for eye health, skin health, and immune function. It also provides a good amount of vitamin C (21mg) and magnesium (34mg).
Comparing the Nutritional Values
- Calories: Artichoke and butternut squash are almost neck and neck, with artichoke at 47 calories and butternut squash at 45 calories per 100 grams.
- Fiber: Artichoke takes the lead with 5.4g of fiber, compared to butternut squash's 2g, making artichoke a better option for digestive health.
- Vitamins: Butternut squash is a vitamin A powerhouse with 10,630 IU, far surpassing artichoke's 13 IU. However, artichokes offer a wider variety of minerals like magnesium and iron.
- Protein: Artichokes also have a higher protein content (3.27g) than butternut squash (1g), which can be beneficial for those looking to increase their protein intake from plant sources.
What Does This Mean for Your Diet?
Choosing between artichoke and butternut squash depends on your dietary goals. If you're looking for low-calorie options rich in fiber and protein, artichokes might be your best bet. On the other hand, for those focusing on boosting their intake of vitamin A and enjoying a sweeter taste, butternut squash is the way to go.
Both vegetables offer unique nutritional benefits and can play a vital role in a balanced, healthy diet. They are versatile in cooking, from roasting and boiling to blending into soups and stews. Incorporating a variety of vegetables like artichokes and butternut squash into your meals can help ensure you're getting a wide range of nutrients necessary for optimal health.
In conclusion, whether you lean towards the nutrient-dense artichoke or the vitamin-rich butternut squash, both vegetables are excellent choices for anyone looking to enhance their diet. By understanding the nutritional profiles of these vegetables, you can make informed decisions that align with your health and wellness goals.
Artichoke 100g
47kcalCalories source
- 74% CARBS.
- 23% PROTEIN
- 2% FAT
Butternut squash 100g
45kcalCalories source
- 91% CARBS
- 8% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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