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  6. Broccoli vs. Cardoon

Broccoli vs. Cardoon — In-Depth Nutrition Comparison

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Important differences between Broccoli and Cardoon

  • Broccoli has more Vitamin C, Vitamin B2, and Phosphorus, however, Cardoon is richer in Copper.
  • Broccoli's daily need coverage for Vitamin C is 97% more.
  • Broccoli contains 4 times more Vitamin B2 than Cardoon. Broccoli contains 0.117mg of Vitamin B2, while Cardoon contains 0.03mg.
  • Broccoli contains less Sodium.

The food varieties used in the comparison are Broccoli, raw and Cardoon, raw.

Infographic

Broccoli 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.
Broccoli
Broccoli
5
:
5
Cardoon
Cardoon
Contains more Phosphorus +187%
Contains less Sodium -80.6%
Contains more Zinc +141.2%
Contains more Selenium +1150%
Contains more Calcium +48.9%
Contains more Magnesium +100%
Contains more Potassium +26.6%
Contains more Copper +371.4%
Contains more Manganese +21.9%
Equal in Iron - 0.7
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Phosphorus +187%
Contains less Sodium -80.6%
Contains more Zinc +141.2%
Contains more Selenium +1150%
Contains more Calcium +48.9%
Contains more Magnesium +100%
Contains more Potassium +26.6%
Contains more Copper +371.4%
Contains more Manganese +21.9%
Equal in Iron - 0.7

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.
Broccoli
Broccoli
9
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +4360%
Contains more Vitamin B1 +255%
Contains more Vitamin B2 +290%
Contains more Vitamin B3 +113%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +50.9%
Equal in Folate - 68
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +4360%
Contains more Vitamin B1 +255%
Contains more Vitamin B2 +290%
Contains more Vitamin B3 +113%
Contains more Vitamin B5 +69.5%
Contains more Vitamin B6 +50.9%
Equal in Folate - 68

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Cardoon
Cardoon
Contains more Protein +302.9%
Contains more Fats +270%
Contains more Carbs +63.1%
Contains more Other +29.9%
Equal in Water - 94
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +302.9%
Contains more Fats +270%
Contains more Carbs +63.1%
Contains more Other +29.9%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
0
:
3
Cardoon
Cardoon
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +63.6%
Equal in Polyunsaturated fat - 0.041
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +63.6%
Equal in Polyunsaturated fat - 0.041

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Cardoon Opinion
Net carbs 4.04g 2.47g Broccoli
Protein 2.82g 0.7g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 4.07g Broccoli
Calories 34kcal 17kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g Cardoon
Fiber 2.6g 1.6g Broccoli
Calcium 47mg 70mg Cardoon
Iron 0.73mg 0.7mg Broccoli
Magnesium 21mg 42mg Cardoon
Phosphorus 66mg 23mg Broccoli
Potassium 316mg 400mg Cardoon
Sodium 33mg 170mg Broccoli
Zinc 0.41mg 0.17mg Broccoli
Copper 0.049mg 0.231mg Cardoon
Manganese 0.21mg 0.256mg Cardoon
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 2mg Broccoli
Vitamin B1 0.071mg 0.02mg Broccoli
Vitamin B2 0.117mg 0.03mg Broccoli
Vitamin B3 0.639mg 0.3mg Broccoli
Vitamin B5 0.573mg 0.338mg Broccoli
Vitamin B6 0.175mg 0.116mg Broccoli
Folate 63µg 68µg Cardoon
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.011g Cardoon
Monounsaturated Fat 0.011g 0.018g Cardoon
Polyunsaturated fat 0.038g 0.041g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
10%
Cardoon
Minerals Daily Need Coverage Score
19%
Broccoli
26%
Cardoon

Comparison summary

Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 137mg)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.