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  6. Amaranth leaves vs. Cardoon

Amaranth leaves vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between Amaranth leaves and Cardoon

  • Amaranth leaves have more Vitamin C, Manganese, Iron, Vitamin A RAE, Calcium, Vitamin B2, Zinc, and Potassium, however, Cardoon is higher in Copper.
  • Amaranth leaves covers your daily Vitamin C needs 46% more than Cardoon.
  • Amaranth leaves have less Sodium.

Food varieties used in this article are Amaranth leaves, raw and Cardoon, raw.

Infographic

Amaranth leaves vs Cardoon 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.
Amaranth leaves
Amaranth leaves
9
:
1
Cardoon
Cardoon
Contains more Calcium +207.1%
Contains more Iron +231.4%
Contains more Magnesium +31%
Contains more Phosphorus +117.4%
Contains more Potassium +52.8%
Contains less Sodium -88.2%
Contains more Zinc +429.4%
Contains more Manganese +245.7%
Contains more Selenium +350%
Contains more Copper +42.6%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +207.1%
Contains more Iron +231.4%
Contains more Magnesium +31%
Contains more Phosphorus +117.4%
Contains more Potassium +52.8%
Contains less Sodium -88.2%
Contains more Zinc +429.4%
Contains more Manganese +245.7%
Contains more Selenium +350%
Contains more Copper +42.6%

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.
Amaranth leaves
Amaranth leaves
8
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +2065%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +426.7%
Contains more Vitamin B3 +119.3%
Contains more Vitamin B6 +65.5%
Contains more Folate +25%
Contains more Vitamin B5 +428.1%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +2065%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +426.7%
Contains more Vitamin B3 +119.3%
Contains more Vitamin B6 +65.5%
Contains more Folate +25%
Contains more Vitamin B5 +428.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Cardoon
Cardoon
Contains more Protein +251.4%
Contains more Fats +230%
Contains more Other +32.7%
Equal in Carbs - 4.07
Equal in Water - 94
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +251.4%
Contains more Fats +230%
Contains more Other +32.7%
Equal in Carbs - 4.07
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Cardoon
Cardoon
Contains more Monounsaturated Fat +322.2%
Contains more Polyunsaturated fat +258.5%
Contains less Saturated Fat -87.9%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +322.2%
Contains more Polyunsaturated fat +258.5%
Contains less Saturated Fat -87.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Cardoon Opinion
Net carbs 4.02g 2.47g Amaranth leaves
Protein 2.46g 0.7g Amaranth leaves
Fats 0.33g 0.1g Amaranth leaves
Carbs 4.02g 4.07g Cardoon
Calories 23kcal 17kcal Amaranth leaves
Fiber 1.6g Cardoon
Calcium 215mg 70mg Amaranth leaves
Iron 2.32mg 0.7mg Amaranth leaves
Magnesium 55mg 42mg Amaranth leaves
Phosphorus 50mg 23mg Amaranth leaves
Potassium 611mg 400mg Amaranth leaves
Sodium 20mg 170mg Amaranth leaves
Zinc 0.9mg 0.17mg Amaranth leaves
Copper 0.162mg 0.231mg Cardoon
Manganese 0.885mg 0.256mg Amaranth leaves
Selenium 0.9µg 0.2µg Amaranth leaves
Vitamin A 2917IU 0IU Amaranth leaves
Vitamin A RAE 146µg 0µg Amaranth leaves
Vitamin C 43.3mg 2mg Amaranth leaves
Vitamin B1 0.027mg 0.02mg Amaranth leaves
Vitamin B2 0.158mg 0.03mg Amaranth leaves
Vitamin B3 0.658mg 0.3mg Amaranth leaves
Vitamin B5 0.064mg 0.338mg Cardoon
Vitamin B6 0.192mg 0.116mg Amaranth leaves
Folate 85µg 68µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.011g Cardoon
Monounsaturated Fat 0.076g 0.018g Amaranth leaves
Polyunsaturated fat 0.147g 0.041g Amaranth leaves

Which food is preferable for your diet?

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

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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
278%
Amaranth leaves
10%
Cardoon
Minerals Daily Need Coverage Score
47%
Amaranth leaves
26%
Cardoon

Comparison summary

Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.08g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 150mg)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.