Artichokes (globe Or French) (Raw)vsAsparagus (Raw)
Artichokes (globe Or French) (Raw) has 47 calories and 3.3g protein per 100g. Asparagus (Raw) has 20 calories and 2.2g protein per 100g Artichokes (globe Or French) (Raw) has more protein, Asparagus (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Artichokes (globe Or French) (Raw) vs Asparagus (Raw)
Go with Asparagus (Raw) at just 20 kcal per 100g — 57% fewer calories.
Artichokes (globe Or French) (Raw) will keep you satisfied longer with 5.4g fiber, 3.3g protein — fat and protein slow digestion while fiber adds bulk.
Asparagus (Raw) has both iron (2.1mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Artichokes (globe Or French) (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Artichokes (globe Or French) (Raw) delivers 11.7mg of vitamin C per 100g — great for immune function and skin health.
Asparagus (Raw) has only 3.9g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Artichokes (globe Or French) | Asparagus Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 20kcal1% | +27kcal |
| Protein | 3.3g7% | 2.2g4% | +1.1g |
| Total Fat | 0.15g0% | 0.12g0% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 3.9g1% | +6.6g |
| Dietary Fiber | 5.4g19% | 2.1g8% | +3.3g |
| Sugars | 0.99g | 1.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 38mcg4% | <0.1mcg |
| Vitamin C | 12mg13% | 5.6mg6% | +6.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.19mg1% | 1.1mg8% | <0.1mg |
| Vitamin K | 15mcg12% | 42mcg35% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 68mcg17% | 52mcg13% | +16mcg |
| Thiamin (B1) | <0.1mg6% | 0.14mg12% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.14mg11% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 0.98mg6% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 94mg4% | 2.0mg0% | +92mg |
| Calcium | 44mg3% | 24mg2% | +20mg |
| Iron | 1.3mg7% | 2.1mg12% | <0.1mg |
| Potassium | 370mg8% | 202mg4% | +168mg |
| Phosphorus | 90mg7% | 52mg4% | +38mg |
| Magnesium | 60mg14% | 14mg3% | +46mg |
| Zinc | 0.49mg4% | 0.54mg5% | <0.1mg |
| Copper | 0.23mg26% | 0.19mg21% | +<0.1mg |
| Manganese | 0.26mg11% | 0.16mg7% | +<0.1mg |
| Selenium | 0.20mcg0% | 2.3mcg4% | <0.1mcg |
🔬Nutritional Analysis
Calories: Asparagus (Raw) is significantly lower in calories at just 20 kcal per 100g compared to 47 kcal for Artichokes (globe Or French) (Raw) — that's 135% fewer calories, making Asparagus (Raw) the better choice for calorie-conscious diets.
Protein: Artichokes (globe Or French) (Raw) has more protein per 100g (3.27g vs 2.2g), but Asparagus (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Both have similar fat content — Artichokes (globe Or French) (Raw) has 0.15g and Asparagus (Raw) has 0.12g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Asparagus (Raw): 38mcg vs 1mcg), Vitamin E (Asparagus (Raw): 1.13mg vs 0.19mg), Vitamin K (Asparagus (Raw): 41.6mcg vs 14.8mcg).
Key Minerals: Notable mineral differences include Sodium (Artichokes (globe Or French) (Raw): 94mg vs 2mg), Selenium (Asparagus (Raw): 2.3mcg vs 0.2mcg), Magnesium (Artichokes (globe Or French) (Raw): 60mg vs 14mg).
Diet Suitability: Asparagus (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet. Artichokes (globe Or French) (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Artichokes (globe Or French) (Raw) or Asparagus (Raw)?
- Artichokes (globe Or French) (Raw) has more protein with 3.27g per 100g compared to 2.2g for Asparagus (Raw).
- Which is lower in calories, Artichokes (globe Or French) (Raw) or Asparagus (Raw)?
- Asparagus (Raw) is lower in calories with 20 kcal per 100g versus 47 kcal.
- Is Artichokes (globe Or French) (Raw) or Asparagus (Raw) healthier?
- It depends on your goals. Artichokes (globe Or French) (Raw) has 47 calories and 3.27g protein per 100g, while Asparagus (Raw) has 20 calories and 2.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Artichokes (globe Or French) (Raw) or Asparagus (Raw)?
- Asparagus (Raw) is leaner with 0.12g of fat per 100g compared to 0.15g.
- Which has more fiber, Artichokes (globe Or French) (Raw) or Asparagus (Raw)?
- Artichokes (globe Or French) (Raw) has more fiber with 5.4g per 100g compared to 2.1g.