Quick Summary
When to Choose Artichokes (Globe)
Choose Artichokes (Globe) for more fiber (5.4g vs 2.1g) and more protein (2.7g vs 1.9g) per 100g.
When to Choose Swiss Chard (Cooked)
Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 14µg), more magnesium (87mg vs 56mg), and more potassium (549mg vs 370mg) per 100g. It is also lower in calories (20 vs 50 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Artichokes (Globe) | Swiss Chard (Cooked) | Winner |
|---|---|---|---|
| Calories | 50 | 20 | 🏆 Swiss Chard (Cooked) |
| Protein | 2.7g | 1.9g | 🏆 Artichokes (Globe) |
| Carbohydrates | 11.2g | 4.1g | |
| Fiber | 5.4g | 2.1g | 🏆 Artichokes (Globe) |
Key Vitamins & Minerals
Magnesium
🏆 Swiss Chard (Cooked) has 54% more
Potassium
🏆 Swiss Chard (Cooked) has 48% more
Vitamin K
🏆 Swiss Chard (Cooked) has 22.6x more
Health Benefits Comparison
Artichokes (Globe) Benefits
- Exceptionally high in fiber (7g per medium artichoke)
- One of highest antioxidant vegetables
- Contains cynarin supporting liver detoxification
- Rich in inulin prebiotic fiber for gut health
- Provides folate (19% DV) for cell division
Swiss Chard (Cooked) Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Practical Considerations
💰 Cost
Artichokes (Globe): Moderate
Swiss Chard (Cooked): Moderate
🕒 Preparation
Artichokes (Globe): Easy
Swiss Chard (Cooked): Easy
📦 Storage
Artichokes (Globe): Refrigerate
Swiss Chard (Cooked): Refrigerate
🍽️ Versatility
Artichokes (Globe): Very versatile
Swiss Chard (Cooked): Very versatile
The Bottom Line
Both Artichokes (Globe) and Swiss Chard (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Artichokes (Globe) if: Choose Artichokes (Globe) for more fiber (5.4g vs 2.1g) and more protein (2.7g vs 1.9g) per 100g.
Choose Swiss Chard (Cooked) if: Choose Swiss Chard (Cooked) for more vitamin K (327µg vs 14µg), more magnesium (87mg vs 56mg), and more potassium (549mg vs 370mg) per 100g. It is also lower in calories (20 vs 50 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Artichokes (Globe) and Swiss Chard (Cooked) in Nutrivio
Compare how Artichokes (Globe) and Swiss Chard (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
