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Cardoon vs. Endive — In-Depth Nutrition Comparison

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A recap on differences between Cardoon and Endive

  • Cardoon has more Copper, Vitamin B6, and Magnesium, however, Endive is higher in Folate, Vitamin A RAE, Vitamin B5, Manganese, Fiber, and Zinc.
  • Endive covers your daily Folate needs 19% more than Cardoon.
  • Endive contains 8 times less Sodium than Cardoon. Cardoon contains 170mg of Sodium, while Endive contains 22mg.

Food varieties used in this article are Cardoon, raw and Endive, raw.

Infographic

Cardoon vs Endive 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.
:
5
Endive
Contains more Calcium +34.6%
Contains more Magnesium +180%
Contains more Potassium +27.4%
Contains more Copper +133.3%
Contains more Iron +18.6%
Contains more Phosphorus +21.7%
Contains less Sodium -87.1%
Contains more Zinc +364.7%
Contains more Manganese +64.1%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +34.6%
Contains more Magnesium +180%
Contains more Potassium +27.4%
Contains more Copper +133.3%
Contains more Iron +18.6%
Contains more Phosphorus +21.7%
Contains less Sodium -87.1%
Contains more Zinc +364.7%
Contains more Manganese +64.1%
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.
:
10
Endive
Contains more Vitamin B6 +480%
Contains more Vitamin A +∞%
Contains more Vitamin C +225%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +166.3%
Contains more Folate +108.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 10% 578%
Contains more Vitamin B6 +480%
Contains more Vitamin A +∞%
Contains more Vitamin C +225%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +166.3%
Contains more Folate +108.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Endive
Contains more Carbs +21.5%
Contains more Protein +78.6%
Contains more Fats +100%
Contains more Other +24.8%
Equal in Water - 93.79
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Carbs +21.5%
Contains more Protein +78.6%
Contains more Fats +100%
Contains more Other +24.8%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Endive
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +112.2%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +112.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Endive
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cardoon Endive Opinion
Net carbs 2.47g 0.25g Cardoon
Protein 0.7g 1.25g Endive
Fats 0.1g 0.2g Endive
Carbs 4.07g 3.35g Cardoon
Calories 17kcal 17kcal
Sugar 0.25g Cardoon
Fiber 1.6g 3.1g Endive
Calcium 70mg 52mg Cardoon
Iron 0.7mg 0.83mg Endive
Magnesium 42mg 15mg Cardoon
Phosphorus 23mg 28mg Endive
Potassium 400mg 314mg Cardoon
Sodium 170mg 22mg Endive
Zinc 0.17mg 0.79mg Endive
Copper 0.231mg 0.099mg Cardoon
Manganese 0.256mg 0.42mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 0IU 2167IU Endive
Vitamin A RAE 0µg 108µg Endive
Vitamin E 0.44mg Endive
Vitamin C 2mg 6.5mg Endive
Vitamin B1 0.02mg 0.08mg Endive
Vitamin B2 0.03mg 0.075mg Endive
Vitamin B3 0.3mg 0.4mg Endive
Vitamin B5 0.338mg 0.9mg Endive
Vitamin B6 0.116mg 0.02mg Cardoon
Folate 68µg 142µg Endive
Choline 16.8mg Endive
Vitamin K 231µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.011g 0.048g Cardoon
Monounsaturated Fat 0.018g 0.004g Cardoon
Polyunsaturated fat 0.041g 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
74%
Endive
Minerals Daily Need Coverage Score
26%
Cardoon
21%
Endive

Comparison summary

Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 148mg)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 45)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.