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Cardoon vs. Garden asparagus — In-Depth Nutrition Comparison

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Summary of differences between Cardoon and Garden asparagus

  • Cardoon has more Magnesium, and Potassium, while Garden asparagus has more Iron, Vitamin B1, and Vitamin B2.
  • Garden asparagus covers your daily need of Iron 18% more than Cardoon.
  • Cardoon contains 85 times more Sodium than Garden asparagus. While Cardoon contains 170mg of Sodium, Garden asparagus contains only 2mg.

These are the specific foods used in this comparison Cardoon, raw and Asparagus, raw.

Infographic

Cardoon vs Garden asparagus 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.
Contains more Calcium +191.7%
Contains more Magnesium +200%
Contains more Potassium +98%
Contains more Copper +22.2%
Contains more Manganese +62%
Contains more Iron +205.7%
Contains more Phosphorus +126.1%
Contains less Sodium -98.8%
Contains more Zinc +217.6%
Contains more Selenium +1050%
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 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +191.7%
Contains more Magnesium +200%
Contains more Potassium +98%
Contains more Copper +22.2%
Contains more Manganese +62%
Contains more Iron +205.7%
Contains more Phosphorus +126.1%
Contains less Sodium -98.8%
Contains more Zinc +217.6%
Contains more Selenium +1050%

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 B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +180%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +226%
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 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 9% 105%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +27.5%
Contains more Folate +30.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +180%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +226%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +94.8%
Contains more Protein +214.3%
Contains more Fats +20%
Equal in Carbs - 3.88
Equal in Water - 93.22
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Other +94.8%
Contains more Protein +214.3%
Contains more Fats +20%
Equal in Carbs - 3.88
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +22%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +22%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Garden asparagus
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 Garden asparagus Opinion
Net carbs 2.47g 1.78g Cardoon
Protein 0.7g 2.2g Garden asparagus
Fats 0.1g 0.12g Garden asparagus
Carbs 4.07g 3.88g Cardoon
Calories 17kcal 20kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g Cardoon
Fiber 1.6g 2.1g Garden asparagus
Calcium 70mg 24mg Cardoon
Iron 0.7mg 2.14mg Garden asparagus
Magnesium 42mg 14mg Cardoon
Phosphorus 23mg 52mg Garden asparagus
Potassium 400mg 202mg Cardoon
Sodium 170mg 2mg Garden asparagus
Zinc 0.17mg 0.54mg Garden asparagus
Copper 0.231mg 0.189mg Cardoon
Manganese 0.256mg 0.158mg Cardoon
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 2mg 5.6mg Garden asparagus
Vitamin B1 0.02mg 0.143mg Garden asparagus
Vitamin B2 0.03mg 0.141mg Garden asparagus
Vitamin B3 0.3mg 0.978mg Garden asparagus
Vitamin B5 0.338mg 0.274mg Cardoon
Vitamin B6 0.116mg 0.091mg Cardoon
Folate 68µg 52µg Cardoon
Choline 16mg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.011g 0.04g Cardoon
Monounsaturated Fat 0.018g 0g Cardoon
Polyunsaturated fat 0.041g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
28%
Garden asparagus
Minerals Daily Need Coverage Score
26%
Cardoon
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 168mg)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.