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Cardoon vs. Amaranth leaves — In-Depth Nutrition Comparison

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A recap on the differences between cardoon and amaranth leaves

  • Cardoon has more copper; however, amaranth leaves are higher in vitamin A, vitamin C, manganese, iron, calcium, vitamin B2, zinc, and potassium.
  • Amaranth leaves cover your daily vitamin A needs 58% more than cardoon.
  • Amaranth leaves contain 9 times less sodium than cardoon. Cardoon contains 170mg of sodium, while amaranth leaves contain 20mg.

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

Infographic

Cardoon vs Amaranth leaves 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 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more CopperCopper +42.6%
Contains more MagnesiumMagnesium +31%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +52.8%
Contains more IronIron +231.4%
Contains more ZincZinc +429.4%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +245.7%
Contains more SeleniumSelenium +350%

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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 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 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin B5Vitamin B5 +428.1%
Contains more Vitamin CVitamin C +2065%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +426.7%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B6Vitamin B6 +65.5%
Contains more FolateFolate +25%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardoon Amaranth leaves DV% diff.
Vitamin K 1140µg 950%
Vitamin C 2mg 43.3mg 46%
Manganese 0.256mg 0.885mg 27%
Iron 0.7mg 2.32mg 20%
Vitamin A 0µg 146µg 16%
Calcium 70mg 215mg 15%
Vitamin B2 0.03mg 0.158mg 10%
Copper 0.231mg 0.162mg 8%
Sodium 170mg 20mg 7%
Zinc 0.17mg 0.9mg 7%
Potassium 400mg 611mg 6%
Fiber 1.6g 6%
Vitamin B6 0.116mg 0.192mg 6%
Vitamin B5 0.338mg 0.064mg 5%
Phosphorus 23mg 50mg 4%
Folate 68µg 85µg 4%
Protein 0.7g 2.46g 4%
Magnesium 42mg 55mg 3%
Vitamin B3 0.3mg 0.658mg 2%
Selenium 0.2µg 0.9µg 1%
Polyunsaturated fat 0.041g 0.147g 1%
Vitamin B1 0.02mg 0.027mg 1%
Calories 17kcal 23kcal 0%
Fats 0.1g 0.33g 0%
Carbs 4.07g 4.02g 0%
Net carbs 2.47g 4.02g N/A
Saturated fat 0.011g 0.091g 0%
Monounsaturated fat 0.018g 0.076g 0%
Tryptophan 0.031mg 0%
Threonine 0.099mg 0%
Isoleucine 0.119mg 0%
Leucine 0.195mg 0%
Lysine 0.127mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.133mg 0%
Valine 0.137mg 0%
Histidine 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +251.4%
Contains more FatsFats +230%
Contains more OtherOther +32.7%
~equal in Carbs ~4.02g
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +322.2%
Contains more Poly. FatPolyunsaturated fat +258.5%

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