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  6. Cardoon vs. Kohlrabi

Cardoon vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between Cardoon and Kohlrabi

  • Cardoon has more Folate, Copper, Magnesium, and Manganese, while Kohlrabi has more Vitamin C, and Fiber.
  • Kohlrabi covers your daily need of Vitamin C 67% more than Cardoon.
  • Cardoon contains 9 times more Sodium than Kohlrabi. While Cardoon contains 170mg of Sodium, Kohlrabi contains only 20mg.

These are the specific foods used in this comparison Cardoon, raw and Kohlrabi, raw.

Infographic

Cardoon vs Kohlrabi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cardoon
Cardoon
7
:
3
Kohlrabi
Kohlrabi
Contains more Calcium +191.7%
Contains more Iron +75%
Contains more Magnesium +121.1%
Contains more Potassium +14.3%
Contains more Zinc +466.7%
Contains more Copper +79.1%
Contains more Manganese +84.2%
Contains more Phosphorus +100%
Contains less Sodium -88.2%
Contains more Selenium +250%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +191.7%
Contains more Iron +75%
Contains more Magnesium +121.1%
Contains more Potassium +14.3%
Contains more Zinc +466.7%
Contains more Copper +79.1%
Contains more Manganese +84.2%
Contains more Phosphorus +100%
Contains less Sodium -88.2%
Contains more Selenium +250%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cardoon
Cardoon
3
:
7
Kohlrabi
Kohlrabi
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +104.8%
Contains more Folate +325%
Contains more Vitamin A +∞%
Contains more Vitamin C +3000%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +29.3%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +104.8%
Contains more Folate +325%
Contains more Vitamin A +∞%
Contains more Vitamin C +3000%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B6 +29.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
2
Kohlrabi
Kohlrabi
Contains more Other +13%
Contains more Protein +142.9%
Contains more Carbs +52.3%
Equal in Fats - 0.1
Equal in Water - 91
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Other +13%
Contains more Protein +142.9%
Contains more Carbs +52.3%
Equal in Fats - 0.1
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Kohlrabi
Kohlrabi
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +157.1%
Contains more Polyunsaturated fat +17.1%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +157.1%
Contains more Polyunsaturated fat +17.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Kohlrabi
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cardoon Kohlrabi Opinion
Net carbs 2.47g 2.6g Kohlrabi
Protein 0.7g 1.7g Kohlrabi
Fats 0.1g 0.1g
Carbs 4.07g 6.2g Kohlrabi
Calories 17kcal 27kcal Kohlrabi
Sugar 2.6g Cardoon
Fiber 1.6g 3.6g Kohlrabi
Calcium 70mg 24mg Cardoon
Iron 0.7mg 0.4mg Cardoon
Magnesium 42mg 19mg Cardoon
Phosphorus 23mg 46mg Kohlrabi
Potassium 400mg 350mg Cardoon
Sodium 170mg 20mg Kohlrabi
Zinc 0.17mg 0.03mg Cardoon
Copper 0.231mg 0.129mg Cardoon
Manganese 0.256mg 0.139mg Cardoon
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 2mg 62mg Kohlrabi
Vitamin B1 0.02mg 0.05mg Kohlrabi
Vitamin B2 0.03mg 0.02mg Cardoon
Vitamin B3 0.3mg 0.4mg Kohlrabi
Vitamin B5 0.338mg 0.165mg Cardoon
Vitamin B6 0.116mg 0.15mg Kohlrabi
Folate 68µg 16µg Cardoon
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.011g 0.013g Cardoon
Monounsaturated Fat 0.018g 0.007g Cardoon
Polyunsaturated fat 0.041g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Kohlrabi
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Cardoon
25%
Kohlrabi
Minerals Daily Need Coverage Score
26%
Cardoon
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 150mg)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 20)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.6)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.