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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 C, Vitamin A RAE, Iron, Calcium, and Folate.
  • Cardoon's daily need coverage for Copper is 17% 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 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 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Arugula Opinion
Calories 17kcal 25kcal Arugula
Protein 0.7g 2.58g Arugula
Fats 0.1g 0.66g Arugula
Vitamin C 2mg 15mg Arugula
Net carbs 2.47g 2.05g Cardoon
Carbs 4.07g 3.65g Cardoon
Magnesium 42mg 47mg Arugula
Calcium 70mg 160mg Arugula
Potassium 400mg 369mg Cardoon
Iron 0.7mg 1.46mg Arugula
Sugar 2.05g Cardoon
Fiber 1.6g 1.6g
Copper 0.231mg 0.076mg Cardoon
Zinc 0.17mg 0.47mg Arugula
Phosphorus 23mg 52mg Arugula
Sodium 170mg 27mg Arugula
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.43mg Arugula
Manganese 0.256mg 0.321mg Arugula
Selenium 0.2µg 0.3µg Arugula
Vitamin B1 0.02mg 0.044mg Arugula
Vitamin B2 0.03mg 0.086mg Arugula
Vitamin B3 0.3mg 0.305mg Arugula
Vitamin B5 0.338mg 0.437mg Arugula
Vitamin B6 0.116mg 0.073mg Cardoon
Vitamin K 108.6µg Arugula
Folate 68µg 97µg Arugula
Choline 15.3mg Arugula
Saturated Fat 0.011g 0.086g Cardoon
Monounsaturated Fat 0.018g 0.049g Arugula
Polyunsaturated fat 0.041g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Cardoon
49%
Arugula
Minerals Daily Need Coverage Score
26%
Cardoon
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.075g)
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?
Arugula
Arugula contains less Sodium (difference - 143mg)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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. 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.