Artichoke vs Butternut Squash: Nutrition, Calories & Protein Compared



Artichoke - calories, kcal, weight, nutrition
Artichoke - calories, kcal, weight, nutrition

Artichoke vs Butternut squash
Nutrition Facts

Artichoke
Serving size:
  change
one artichoke (128g)cup, hearts (168g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Butternut Squash
Serving size:
  change
one butternut squash (520g)cup (205g)half cup (102.5g)cup, mashed (245g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Artichoke vs Butternut Squash 100g Compare


per 100gArtichokeButternut squash
Calories47 45
Carbohydrates10.51 g11.69 g
Fat0.15 g0.1 g
Dietary fiber5.4 g2 g
Protein3.27 g1 g
Calcium44 mg48 mg
Iron1.28 mg0.7 mg
Magnessium60 mg34 mg
Phosphorus14.8 mg33 mg
Potassium370 mg352 mg
Sodium94 mg4 mg
Zink14.8 mg0.15 mg
Vitaminium A13 µg10630 µg
Vitaminium B1 (Thiamine)0.072 mg0.1 mg
Vitaminium B2 (riboflavin)0.066 mg0.02 mg
Vitaminium B3 (Niacin)1.046 mg1.2 mg
Vitaminium B60.116 mg0.154 mg
Vitaminium B9 (Folic acid)0.068 mg27 mg
Vitaminium C11.7 mg21 mg
Vitaminium E0.19 mg1.44 mg
Vitaminium K0.015 µg1.1 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

47kcal

Calories source

  • 74% CARBS.
  • 23% PROTEIN
  • 2% FAT

Butternut squash 100g

45kcal

Calories source

  • 91% CARBS
  • 8% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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