Artichokes (globe Or French) (Raw)vsSpinach (Raw)
Artichokes (globe Or French) (Raw) has 47 calories and 3.3g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Artichokes (globe Or French) (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Artichokes (globe Or French) (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 51% 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.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — 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.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Artichokes (globe Or French) | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 23kcal1% | +24kcal |
| Protein | 3.3g7% | 2.9g6% | +0.41g |
| Total Fat | 0.15g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 3.6g1% | +6.9g |
| Dietary Fiber | 5.4g19% | 2.2g8% | +3.2g |
| Sugars | 0.99g | 0.42g | +0.57g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 12mg13% | 28mg31% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.19mg1% | 2.0mg14% | <0.1mg |
| Vitamin K | 15mcg12% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 68mcg17% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 0.72mg5% | +0.33mg |
| 🔶Minerals | |||
| Sodium | 94mg4% | 79mg3% | +15mg |
| Calcium | 44mg3% | 99mg8% | <0.1mg |
| Iron | 1.3mg7% | 2.7mg15% | <0.1mg |
| Potassium | 370mg8% | 558mg12% | <0.1mg |
| Phosphorus | 90mg7% | 49mg4% | +41mg |
| Magnesium | 60mg14% | 79mg19% | <0.1mg |
| Zinc | 0.49mg4% | 0.53mg5% | <0.1mg |
| Copper | 0.23mg26% | 0.13mg14% | +0.10mg |
| Manganese | 0.26mg11% | 0.90mg39% | <0.1mg |
| Selenium | 0.20mcg0% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 47 kcal for Artichokes (globe Or French) (Raw) — that's 104% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Artichokes (globe Or French) (Raw) providing 3.27g and Spinach (Raw) providing 2.86g per 100g.
Fat: Artichokes (globe Or French) (Raw) is the leaner option with 0.15g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 1mcg), Vitamin K (Spinach (Raw): 483mcg vs 14.8mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.19mg).
Key Minerals: Notable mineral differences include Selenium (Spinach (Raw): 1mcg vs 0.2mcg), Manganese (Spinach (Raw): 0.897mg vs 0.256mg), Calcium (Spinach (Raw): 99mg vs 44mg).
Diet Suitability: Spinach (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 Spinach (Raw)?
- Artichokes (globe Or French) (Raw) has more protein with 3.27g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Artichokes (globe Or French) (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 47 kcal.
- Is Artichokes (globe Or French) (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Artichokes (globe Or French) (Raw) has 47 calories and 3.27g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Artichokes (globe Or French) (Raw) or Spinach (Raw)?
- Artichokes (globe Or French) (Raw) is leaner with 0.15g of fat per 100g compared to 0.39g.
- Which has more fiber, Artichokes (globe Or French) (Raw) or Spinach (Raw)?
- Artichokes (globe Or French) (Raw) has more fiber with 5.4g per 100g compared to 2.2g.