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  6. Cardoon vs. Arugula

Cardoon vs. Arugula — In-Depth Nutrition Comparison

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Differences between cardoon and arugula

  • Cardoon has more copper, while arugula has more vitamin A, vitamin C, iron, calcium, and folate.
  • Arugula's daily need coverage for vitamin A is 47% higher.
  • Arugula contains 6 times less sodium than cardoon. Cardoon contains 170mg of sodium, while arugula contains 27mg.

The food types used in this comparison are Cardoon, raw and Arugula, raw.

Infographic

Cardoon vs Arugula 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.
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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +203.9%
Contains more MagnesiumMagnesium +11.9%
Contains more CalciumCalcium +128.6%
Contains more IronIron +108.6%
Contains more ZincZinc +176.5%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +25.4%
Contains more SeleniumSelenium +50%
~equal in Potassium ~369mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more FolateFolate +42.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.305mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardoon Arugula DV% diff.
Vitamin K 108.6µg 91%
Copper 0.231mg 0.076mg 17%
Vitamin C 2mg 15mg 14%
Vitamin A 0µg 119µg 13%
Iron 0.7mg 1.46mg 10%
Calcium 70mg 160mg 9%
Folate 68µg 97µg 7%
Sodium 170mg 27mg 6%
Protein 0.7g 2.58g 4%
Phosphorus 23mg 52mg 4%
Vitamin B2 0.03mg 0.086mg 4%
Zinc 0.17mg 0.47mg 3%
Vitamin E 0.43mg 3%
Manganese 0.256mg 0.321mg 3%
Vitamin B6 0.116mg 0.073mg 3%
Choline 15.3mg 3%
Vitamin B1 0.02mg 0.044mg 2%
Vitamin B5 0.338mg 0.437mg 2%
Polyunsaturated fat 0.041g 0.319g 2%
Fats 0.1g 0.66g 1%
Magnesium 42mg 47mg 1%
Potassium 400mg 369mg 1%
Calories 17kcal 25kcal 0%
Protein per 100 calories 4.1g 10g N/A
Calories per 10 g protein 243kcal 97kcal N/A
Weight per 100 calories 588g 400g N/A
Net carbs 2.47g 2.05g N/A
Carbs 4.07g 3.65g 0%
Sugar 2.05g N/A
Fiber 1.6g 1.6g 0%
Selenium 0.2µg 0.3µg 0%
Vitamin B3 0.3mg 0.305mg 0%
Saturated fat 0.011g 0.086g 0%
Monounsaturated fat 0.018g 0.049g 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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +11.5%
Contains more ProteinProtein +268.6%
Contains more FatsFats +560%
Contains more OtherOther +23.9%
~equal in Water ~91.71g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +172.2%
Contains more Poly. FatPolyunsaturated fat +678%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.