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  6. Green bean vs. Cardoon

Green bean vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between Green bean and Cardoon

  • Green bean has more Vitamin C, Fiber, and Vitamin B2, however, Cardoon is higher in Copper, Folate, Potassium, Magnesium, and Vitamin B5.
  • Cardoon covers your daily Copper needs 19% more than Green bean.
  • Cardoon contains 5 times less Vitamin C than Green bean. Green bean contains 9.7mg of Vitamin C, while Cardoon contains 2mg.
  • Green bean has less Sodium.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Cardoon, raw.

Infographic

Green bean 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.
Green bean
Green bean
4
:
5
Cardoon
Cardoon
Contains more Phosphorus +26.1%
Contains less Sodium -99.4%
Contains more Zinc +47.1%
Contains more Manganese +11.3%
Contains more Calcium +59.1%
Contains more Magnesium +133.3%
Contains more Potassium +174%
Contains more Copper +305.3%
Equal in Iron - 0.7
Equal in Selenium - 0.2
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Phosphorus +26.1%
Contains less Sodium -99.4%
Contains more Zinc +47.1%
Contains more Manganese +11.3%
Contains more Calcium +59.1%
Contains more Magnesium +133.3%
Contains more Potassium +174%
Contains more Copper +305.3%
Equal in Iron - 0.7
Equal in Selenium - 0.2

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.
Green bean
Green bean
7
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +385%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +223.3%
Contains more Vitamin B3 +104.7%
Contains more Vitamin B5 +356.8%
Contains more Vitamin B6 +107.1%
Contains more Folate +106.1%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 +385%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +223.3%
Contains more Vitamin B3 +104.7%
Contains more Vitamin B5 +356.8%
Contains more Vitamin B6 +107.1%
Contains more Folate +106.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
3
:
2
Cardoon
Cardoon
Contains more Protein +170%
Contains more Fats +180%
Contains more Carbs +93.6%
Contains more Other +54.8%
Equal in Water - 94
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +170%
Contains more Fats +180%
Contains more Carbs +93.6%
Contains more Other +54.8%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Cardoon
Cardoon
Contains more Polyunsaturated fat +253.7%
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +63.6%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +253.7%
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Cardoon
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 Green bean Cardoon Opinion
Net carbs 4.68g 2.47g Green bean
Protein 1.89g 0.7g Green bean
Fats 0.28g 0.1g Green bean
Carbs 7.88g 4.07g Green bean
Calories 35kcal 17kcal Green bean
Sugar 3.63g Cardoon
Fiber 3.2g 1.6g Green bean
Calcium 44mg 70mg Cardoon
Iron 0.65mg 0.7mg Cardoon
Magnesium 18mg 42mg Cardoon
Phosphorus 29mg 23mg Green bean
Potassium 146mg 400mg Cardoon
Sodium 1mg 170mg Green bean
Zinc 0.25mg 0.17mg Green bean
Copper 0.057mg 0.231mg Cardoon
Manganese 0.285mg 0.256mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 2mg Green bean
Vitamin B1 0.074mg 0.02mg Green bean
Vitamin B2 0.097mg 0.03mg Green bean
Vitamin B3 0.614mg 0.3mg Green bean
Vitamin B5 0.074mg 0.338mg Cardoon
Vitamin B6 0.056mg 0.116mg Cardoon
Folate 33µg 68µg Cardoon
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.011g Cardoon
Monounsaturated Fat 0.011g 0.018g Cardoon
Polyunsaturated fat 0.145g 0.041g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Cardoon
Low Fats diet ok
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
24%
Green bean
10%
Cardoon
Minerals Daily Need Coverage Score
14%
Green bean
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 169mg)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 3.63g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.053g)
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 - $1.8)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.