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Cardoon vs. Rapini — In-Depth Nutrition Comparison

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How are cardoon and rapini different?

  • Cardoon is richer in copper and potassium, while rapini is higher in vitamin A, vitamin C, iron, vitamin B1, vitamin B2, phosphorus, and manganese.
  • Rapini covers your daily need for vitamin A, 52% more than cardoon.
  • Cardoon contains 6 times more copper than rapini. Cardoon contains 0.231mg of copper, while rapini contains 0.042mg.
  • Rapini is lower in sodium.

Cardoon, raw and Broccoli raab, raw types were used in this article.

Infographic

Cardoon vs Rapini 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%
Rapini
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +104.1%
Contains more CopperCopper +450%
Contains more CalciumCalcium +54.3%
Contains more IronIron +205.7%
Contains more ZincZinc +352.9%
Contains more PhosphorusPhosphorus +217.4%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +54.3%
Contains more SeleniumSelenium +400%

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%
Rapini
10
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +910%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +307%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more FolateFolate +22.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.322mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardoon Rapini DV% diff.
Vitamin K 224µg 187%
Copper 0.231mg 0.042mg 21%
Vitamin C 2mg 20.2mg 20%
Iron 0.7mg 2.14mg 18%
Vitamin A 0µg 131µg 15%
Vitamin B1 0.02mg 0.162mg 12%
Vitamin E 1.62mg 11%
Vitamin B2 0.03mg 0.129mg 8%
Phosphorus 23mg 73mg 7%
Vitamin B3 0.3mg 1.221mg 6%
Manganese 0.256mg 0.395mg 6%
Potassium 400mg 196mg 6%
Sodium 170mg 33mg 6%
Protein 0.7g 3.17g 5%
Zinc 0.17mg 0.77mg 5%
Magnesium 42mg 22mg 5%
Vitamin B6 0.116mg 0.171mg 4%
Fiber 1.6g 2.7g 4%
Folate 68µg 83µg 4%
Calcium 70mg 108mg 4%
Choline 18.3mg 3%
Selenium 0.2µg 1µg 1%
Polyunsaturated fat 0.041g 0.13g 1%
Fats 0.1g 0.49g 1%
Calories 17kcal 22kcal 0%
Carbs 4.07g 2.85g 0%
Net carbs 2.47g 0.15g N/A
Sugar 0.38g N/A
Vitamin B5 0.338mg 0.322mg 0%
Saturated fat 0.011g 0.05g 0%
Monounsaturated fat 0.018g 0.026g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 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
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +42.8%
Contains more OtherOther +20.2%
Contains more ProteinProtein +352.9%
Contains more FatsFats +390%
~equal in Water ~92.55g

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
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +217.1%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.