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  6. Cardoon vs. Green bean

Cardoon vs. Green bean — In-Depth Nutrition Comparison

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A recap on differences between Cardoon and Green bean

  • Cardoon has more Copper, Folate, Potassium, Magnesium, and Vitamin B5, however, Green bean is higher in Vitamin C, Fiber, and Vitamin B2.
  • Cardoon covers your daily Copper needs 19% more than Green bean.
  • Green bean contains 170 times less Sodium than Cardoon. Cardoon contains 170mg of Sodium, while Green bean contains 1mg.

Food varieties used in this article are Cardoon, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Cardoon vs Green bean 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.
Cardoon
Cardoon
5
:
4
Green bean
Green bean
Contains more Calcium +59.1%
Contains more Magnesium +133.3%
Contains more Potassium +174%
Contains more Copper +305.3%
Contains more Phosphorus +26.1%
Contains less Sodium -99.4%
Contains more Zinc +47.1%
Contains more Manganese +11.3%
Equal in Iron - 0.65
Equal in Selenium - 0.2
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +59.1%
Contains more Magnesium +133.3%
Contains more Potassium +174%
Contains more Copper +305.3%
Contains more Phosphorus +26.1%
Contains less Sodium -99.4%
Contains more Zinc +47.1%
Contains more Manganese +11.3%
Equal in Iron - 0.65
Equal in Selenium - 0.2

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.
Cardoon
Cardoon
3
:
7
Green bean
Green bean
Contains more Vitamin B5 +356.8%
Contains more Vitamin B6 +107.1%
Contains more Folate +106.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +385%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +223.3%
Contains more Vitamin B3 +104.7%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B5 +356.8%
Contains more Vitamin B6 +107.1%
Contains more Folate +106.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +385%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +223.3%
Contains more Vitamin B3 +104.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Green bean
Green bean
Contains more Other +54.8%
Contains more Protein +170%
Contains more Fats +180%
Contains more Carbs +93.6%
Equal in Water - 89.22
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Other +54.8%
Contains more Protein +170%
Contains more Fats +180%
Contains more Carbs +93.6%
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Green bean
Green bean
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +253.7%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -82.8%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +253.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Green bean Opinion
Net carbs 2.47g 4.68g Green bean
Protein 0.7g 1.89g Green bean
Fats 0.1g 0.28g Green bean
Carbs 4.07g 7.88g Green bean
Calories 17kcal 35kcal Green bean
Sugar 3.63g Cardoon
Fiber 1.6g 3.2g Green bean
Calcium 70mg 44mg Cardoon
Iron 0.7mg 0.65mg Cardoon
Magnesium 42mg 18mg Cardoon
Phosphorus 23mg 29mg Green bean
Potassium 400mg 146mg Cardoon
Sodium 170mg 1mg Green bean
Zinc 0.17mg 0.25mg Green bean
Copper 0.231mg 0.057mg Cardoon
Manganese 0.256mg 0.285mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 2mg 9.7mg Green bean
Vitamin B1 0.02mg 0.074mg Green bean
Vitamin B2 0.03mg 0.097mg Green bean
Vitamin B3 0.3mg 0.614mg Green bean
Vitamin B5 0.338mg 0.074mg Cardoon
Vitamin B6 0.116mg 0.056mg Cardoon
Folate 68µg 33µg Cardoon
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.011g 0.064g Cardoon
Monounsaturated Fat 0.018g 0.011g Cardoon
Polyunsaturated fat 0.041g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Green bean
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
10%
Cardoon
24%
Green bean
Minerals Daily Need Coverage Score
26%
Cardoon
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 169mg)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 3.63g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 20)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $1.8)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.