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Cardoon vs. Dandelion greens — In-Depth Nutrition Comparison

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How are cardoon and dandelion greens different?

  • Cardoon is higher in folate and copper; however, dandelion greens are richer in vitamin A, vitamin C, iron, vitamin B2, vitamin B1, calcium, vitamin B6, and fiber.
  • Daily need coverage for vitamin A for dandelion greens is 56% higher.
  • Cardoon contains 3 times more folate than dandelion greens. While cardoon contains 68µg of folate, dandelion greens contain only 27µg.

Cardoon, raw and Dandelion greens, raw are the varieties used in this article.

Infographic

Cardoon vs Dandelion greens 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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +35.1%
Contains more CalciumCalcium +167.1%
Contains more IronIron +342.9%
Contains more ZincZinc +141.2%
Contains more PhosphorusPhosphorus +187%
Contains less SodiumSodium -55.3%
Contains more ManganeseManganese +33.6%
Contains more SeleniumSelenium +150%
~equal in Potassium ~397mg

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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B5Vitamin B5 +302.4%
Contains more FolateFolate +151.9%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +168.7%
Contains more Vitamin B6Vitamin B6 +116.4%
~equal in Vitamin D ~0µg
~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% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +285.7%
Contains more FatsFats +600%
Contains more CarbsCarbs +126%
Contains more OtherOther +59.3%
~equal in Water ~85.6g

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
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +646.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Dandelion greens DV% diff.
Vitamin K 778.4µg 649%
Vitamin A 0µg 508µg 56%
Vitamin C 2mg 35mg 37%
Iron 0.7mg 3.1mg 30%
Vitamin E 3.44mg 23%
Vitamin B2 0.03mg 0.26mg 18%
Vitamin B1 0.02mg 0.19mg 14%
Calcium 70mg 187mg 12%
Folate 68µg 27µg 10%
Vitamin B6 0.116mg 0.251mg 10%
Fiber 1.6g 3.5g 8%
Copper 0.231mg 0.171mg 7%
Choline 35.3mg 6%
Phosphorus 23mg 66mg 6%
Vitamin B5 0.338mg 0.084mg 5%
Sodium 170mg 76mg 4%
Protein 0.7g 2.7g 4%
Manganese 0.256mg 0.342mg 4%
Vitamin B3 0.3mg 0.806mg 3%
Polyunsaturated fat 0.041g 0.306g 2%
Zinc 0.17mg 0.41mg 2%
Carbs 4.07g 9.2g 2%
Selenium 0.2µg 0.5µg 1%
Magnesium 42mg 36mg 1%
Fats 0.1g 0.7g 1%
Saturated fat 0.011g 0.17g 1%
Calories 17kcal 45kcal 1%
Net carbs 2.47g 5.7g N/A
Potassium 400mg 397mg 0%
Sugar 0.71g N/A
Monounsaturated fat 0.018g 0.014g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Dandelion greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Cardoon
194%
Dandelion greens
Minerals Daily Need Coverage Score
26%
Cardoon
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 94mg)
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.71g)
Which food is lower in Saturated fat?
Cardoon
Cardoon is lower in Saturated fat (difference - 0.159g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.