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  6. Cardoon, cooked, boiled, drained, without salt vs. Asparagus

Cardoon, cooked, boiled, drained, without salt vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between cardoon, cooked, boiled, drained, without salt and asparagus

  • Cardoon, cooked, boiled, drained, without salt has more magnesium and potassium; however, asparagus has more iron, vitamin A, vitamin B1, vitamin B2, and folate.
  • Daily need coverage for iron for asparagus is 18% higher.
  • Asparagus has 88 times less sodium than cardoon, cooked, boiled, drained, without salt. Cardoon, cooked, boiled, drained, without salt has 176mg of sodium, while asparagus has 2mg.

Food types used in this article are Cardoon, cooked, boiled, drained, without salt and Asparagus, raw.

Infographic

Cardoon, cooked, boiled, drained, without salt vs Asparagus infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 22% 35% 27% 0% 4.9% 9.9% 23% 17% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +207.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +94.1%
Contains more IronIron +193.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +18.8%
Contains more SeleniumSelenium +130%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2% 0% 0% 4.5% 7.2% 5.5% 5.8% 9.7% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +229.4%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin B1Vitamin B1 +694.4%
Contains more Vitamin B2Vitamin B2 +354.8%
Contains more Vitamin B3Vitamin B3 +232.7%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +136.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardoon, cooked, boiled, drained, without salt Asparagus DV% diff.
Vitamin K 41.6µg 35%
Copper 0.189mg 21%
Iron 0.73mg 2.14mg 18%
Vitamin B1 0.018mg 0.143mg 10%
Vitamin E 1.13mg 8%
Sodium 176mg 2mg 8%
Vitamin B2 0.031mg 0.141mg 8%
Folate 22µg 52µg 8%
Magnesium 43mg 14mg 7%
Potassium 392mg 202mg 6%
Calcium 72mg 24mg 5%
Vitamin B6 0.042mg 0.091mg 4%
Vitamin B3 0.294mg 0.978mg 4%
Phosphorus 23mg 52mg 4%
Vitamin C 1.7mg 5.6mg 4%
Vitamin A 6µg 38µg 4%
Vitamin B5 0.097mg 0.274mg 4%
Zinc 0.18mg 0.54mg 3%
Choline 16mg 3%
Protein 0.76g 2.2g 3%
Selenium 1µg 2.3µg 2%
Fiber 1.7g 2.1g 2%
Fructose 1g 1%
Manganese 0.133mg 0.158mg 1%
Calories 22kcal 20kcal 0%
Fats 0.11g 0.12g 0%
Carbs 5.33g 3.88g 0%
Net carbs 3.63g 1.78g N/A
Sugar 1.88g N/A
Saturated fat 0.012g 0.04g 0%
Monounsaturated fat 0.02g 0g 0%
Polyunsaturated fat 0.044g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 93%
Protein: 0.76 g
Fats: 0.11 g
Carbs: 5.33 g
Water: 93.46 g
Other: 0.34 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more CarbsCarbs +37.4%
Contains more ProteinProtein +189.5%
Contains more OtherOther +70.6%
~equal in Fats ~0.12g
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 58%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.044 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +13.6%

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, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169982/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.