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 RAE, Vitamin B5, and Manganese.
- Cardoon's daily need coverage for Copper is 16% 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.
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
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Calcium
+52.2%
Contains
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Magnesium
+223.1%
Contains
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Potassium
+63.3%
Contains
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Copper
+165.5%
Contains
less
Sodium
-88.8%
Contains
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Zinc
+305.9%
Contains
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Manganese
+50.4%
Equal in Iron - 0.72
Equal in Phosphorus - 22
Equal in Selenium - 0.2
Contains
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Calcium
+52.2%
Contains
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Magnesium
+223.1%
Contains
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Potassium
+63.3%
Contains
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Copper
+165.5%
Contains
less
Sodium
-88.8%
Contains
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Zinc
+305.9%
Contains
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Manganese
+50.4%
Equal in Iron - 0.72
Equal in Phosphorus - 22
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.
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Contains
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Vitamin B6
+625%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+65%
Contains
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Vitamin B1
+195%
Contains
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Vitamin B2
+106.7%
Contains
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Vitamin B5
+144.4%
Contains
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Folate
+14.7%
Equal in Vitamin B3 - 0.312
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Vitamin B6
+625%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+65%
Contains
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Vitamin B1
+195%
Contains
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Vitamin B2
+106.7%
Contains
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Vitamin B5
+144.4%
Contains
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Folate
+14.7%
Equal in Vitamin B3 - 0.312
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+32.6%
Contains
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Protein
+64.3%
Contains
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Fats
+80%
Contains
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Other
+15.9%
Equal in Water - 94.29
Contains
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Carbs
+32.6%
Contains
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Protein
+64.3%
Contains
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Fats
+80%
Contains
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Other
+15.9%
Equal in Water - 94.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-73.8%
Contains
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Monounsaturated Fat
+350%
Contains
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Polyunsaturated fat
+97.6%
Contains
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Saturated Fat
-73.8%
Contains
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Monounsaturated Fat
+350%
Contains
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Polyunsaturated fat
+97.6%
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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| 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 Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.47g | 0.27g |
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| Protein | 0.7g | 1.15g |
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| Fats | 0.1g | 0.18g |
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| Carbs | 4.07g | 3.07g |
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| Calories | 17kcal | 19kcal |
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| Sugar | 0.23g |
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| Fiber | 1.6g | 2.8g |
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| Calcium | 70mg | 46mg |
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| Iron | 0.7mg | 0.72mg |
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| Magnesium | 42mg | 13mg |
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| Phosphorus | 23mg | 22mg |
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| Potassium | 400mg | 245mg |
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| Sodium | 170mg | 19mg |
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| Zinc | 0.17mg | 0.69mg |
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| Copper | 0.231mg | 0.087mg |
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| Manganese | 0.256mg | 0.385mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 0IU | 1888IU |
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| Vitamin A RAE | 0µg | 94µg |
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| Vitamin E | 0.4mg |
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| Vitamin C | 2mg | 3.3mg |
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| Vitamin B1 | 0.02mg | 0.059mg |
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| Vitamin B2 | 0.03mg | 0.062mg |
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| Vitamin B3 | 0.3mg | 0.312mg |
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| Vitamin B5 | 0.338mg | 0.826mg |
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| Vitamin B6 | 0.116mg | 0.016mg |
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| Folate | 68µg | 78µg |
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| Vitamin K | 211.9µg |
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| Tryptophan | 0.005mg |
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| Threonine | 0.046mg |
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| Isoleucine | 0.066mg |
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| Leucine | 0.09mg |
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| Lysine | 0.058mg |
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| Methionine | 0.013mg |
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| Phenylalanine | 0.049mg |
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| Valine | 0.058mg |
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| Histidine | 0.021mg |
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| Saturated Fat | 0.011g | 0.042g |
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| Monounsaturated Fat | 0.018g | 0.004g |
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| Polyunsaturated fat | 0.041g | 0.081g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
10%
67%
Minerals Daily Need Coverage Score
26%
18%
Comparison summary
Which food contains less Sodium?
Escarole contains less Sodium (difference - 151mg)
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Cardoon is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Cardoon is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cardoon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)