Cardoon vs. Garden cress — In-Depth Nutrition Comparison
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A recap on differences between cardoon and garden cress
- Cardoon has more copper; however, garden cress is higher in vitamin C, vitamin A, vitamin B2, manganese, vitamin B6, phosphorus, iron, and potassium.
- Garden cress covers your daily vitamin C needs 74% more than cardoon.
- Garden cress contains 12 times less sodium than cardoon. Cardoon contains 170mg of sodium, while garden cress contains 14mg.
Food varieties used in this article are Cardoon, raw and Cress, garden, raw.
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.
| Contains more CopperCopper | +35.9% |
| Contains more CalciumCalcium | +15.7% |
| Contains more PotassiumPotassium | +51.5% |
| Contains more IronIron | +85.7% |
| Contains more ZincZinc | +35.3% |
| Contains more PhosphorusPhosphorus | +230.4% |
| Contains less SodiumSodium | -91.8% |
| Contains more ManganeseManganese | +116% |
| 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.
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more Vitamin CVitamin C | +3350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B3Vitamin B3 | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +112.9% |
| Contains more FolateFolate | +17.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.7 g
Fats:
0.1 g
Carbs:
4.07 g
Water:
94 g
Other:
1.13 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +271.4% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +35.1% |
| Contains more OtherOther | +59.3% |
~equal in
Water
~89.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.011 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.041 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -52.2% |
| Contains more Mono. FatMonounsaturated fat | +1227.8% |
| Contains more Poly. FatPolyunsaturated fat | +456.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Vitamin C | 2mg | 69mg | 74% |
| Vitamin A | 0µg | 346µg | 38% |
| Vitamin B2 | 0.03mg | 0.26mg | 18% |
| Manganese | 0.256mg | 0.553mg | 13% |
| Vitamin B6 | 0.116mg | 0.247mg | 10% |
| Iron | 0.7mg | 1.3mg | 8% |
| Phosphorus | 23mg | 76mg | 8% |
| Copper | 0.231mg | 0.17mg | 7% |
| Sodium | 170mg | 14mg | 7% |
| Potassium | 400mg | 606mg | 6% |
| Vitamin B1 | 0.02mg | 0.08mg | 5% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B3 | 0.3mg | 1mg | 4% |
| Protein | 0.7g | 2.6g | 4% |
| Choline | 19.5mg | 4% | |
| Folate | 68µg | 80µg | 3% |
| Fiber | 1.6g | 1.1g | 2% |
| Vitamin B5 | 0.338mg | 0.242mg | 2% |
| Monounsaturated fat | 0.018g | 0.239g | 1% |
| Calories | 17kcal | 32kcal | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Zinc | 0.17mg | 0.23mg | 1% |
| Calcium | 70mg | 81mg | 1% |
| Magnesium | 42mg | 38mg | 1% |
| Fats | 0.1g | 0.7g | 1% |
| Polyunsaturated fat | 0.041g | 0.228g | 1% |
| Carbs | 4.07g | 5.5g | 0% |
| Net carbs | 2.47g | 4.4g | N/A |
| Sugar | 4.4g | N/A | |
| Saturated fat | 0.011g | 0.023g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
150%
Minerals Daily Need Coverage Score
26%
33%
Comparison summary
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 156mg)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated fat?
Cardoon is lower in Saturated fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)