Cardoon vs. Escarole — In-Depth Nutrition Comparison

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What are the main differences between cardoon and escarole?

Cardoon is richer in copper, vitamin B6, and magnesium, yet escarole is richer in vitamin A, vitamin B5, and manganese.
Escarole's daily need coverage for vitamin A is 38% higher.
Cardoon has 9 times more sodium than escarole. Cardoon has 170mg of sodium, while escarole has 19mg.

We used Cardoon, raw and Escarole, cooked, boiled, drained, no salt added types in this comparison.

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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.

Cardoon

Escarole

Contains more MagnesiumMagnesium	+223.1%
Contains more CalciumCalcium	+52.2%
Contains more PotassiumPotassium	+63.3%
Contains more CopperCopper	+165.5%

Contains more ZincZinc	+305.9%
Contains less SodiumSodium	-88.8%
Contains more ManganeseManganese	+50.4%

~equal in Iron ~0.72mg

~equal in Phosphorus ~22mg

~equal in Selenium ~0.2µg

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

Escarole

Contains more Vitamin B6Vitamin B6

+625%

Contains more Vitamin CVitamin C	+65%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+195%
Contains more Vitamin B2Vitamin B2	+106.7%
Contains more Vitamin B5Vitamin B5	+144.4%
Contains more FolateFolate	+14.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.312mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		211.9µg	177%
Copper	0.231mg	0.087mg	16%
Vitamin A	0µg	94µg	10%
Vitamin B5	0.338mg	0.826mg	10%
Vitamin B6	0.116mg	0.016mg	8%
Magnesium	42mg	13mg	7%
Sodium	170mg	19mg	7%
Manganese	0.256mg	0.385mg	6%
Potassium	400mg	245mg	5%
Fiber	1.6g	2.8g	5%
Zinc	0.17mg	0.69mg	5%
Vitamin E		0.4mg	3%
Vitamin B1	0.02mg	0.059mg	3%
Folate	68µg	78µg	3%
Choline		15.4mg	3%
Calcium	70mg	46mg	2%
Vitamin B2	0.03mg	0.062mg	2%
Protein	0.7g	1.15g	1%
Vitamin C	2mg	3.3mg	1%
Calories	17kcal	19kcal	0%
Protein per 100 calories	4.1g	6.1g	N/A
Calories per 10 g protein	243kcal	165kcal	N/A
Weight per 100 calories	588g	526g	N/A
Fats	0.1g	0.18g	0%
Net carbs	2.47g	0.27g	N/A
Carbs	4.07g	3.07g	0%
Iron	0.7mg	0.72mg	0%
Sugar		0.23g	N/A
Phosphorus	23mg	22mg	0%
Selenium	0.2µg	0.2µg	0%
Vitamin B3	0.3mg	0.312mg	0%
Saturated fat	0.011g	0.042g	0%
Monounsaturated fat	0.018g	0.004g	0%
Polyunsaturated fat	0.041g	0.081g	0%
Tryptophan		0.005mg	0%
Threonine		0.046mg	0%
Isoleucine		0.066mg	0%
Leucine		0.09mg	0%
Lysine		0.058mg	0%
Methionine		0.013mg	0%
Phenylalanine		0.049mg	0%
Valine		0.058mg	0%
Histidine		0.021mg	0%