Cardoon vs. Kale — In-Depth Nutrition Comparison
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What are the main differences between cardoon and kale?
- Cardoon is richer in folate, copper, vitamin B5, magnesium, and potassium, yet kale is richer in vitamin A, vitamin C, and manganese.
- Kale's daily need coverage for vitamin A is 272% higher.
- Cardoon has 7 times more sodium than kale. Cardoon has 170mg of sodium, while kale has 23mg.
We used Cardoon, raw and Kale, cooked, boiled, drained, without salt 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.
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +75.4% |
| Contains more CopperCopper | +48.1% |
| Contains more IronIron | +28.6% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +21.7% |
| Contains less SodiumSodium | -86.5% |
| Contains more ManganeseManganese | +62.5% |
| Contains more SeleniumSelenium | +350% |
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 B5Vitamin B5 | +589.8% |
| Contains more FolateFolate | +423.1% |
| Contains more Vitamin CVitamin C | +1950% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +165% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +19% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +29.9% |
| Contains more ProteinProtein | +171.4% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +38.3% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.8% |
| Contains more Mono. FatMonounsaturated fat | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +370.7% |
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 Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 0µg | 681µg | 76% |
| Vitamin C | 2mg | 41mg | 43% |
| Folate | 68µg | 13µg | 14% |
| Copper | 0.231mg | 0.156mg | 8% |
| Manganese | 0.256mg | 0.416mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Magnesium | 42mg | 18mg | 6% |
| Sodium | 170mg | 23mg | 6% |
| Vitamin B5 | 0.338mg | 0.049mg | 6% |
| Potassium | 400mg | 228mg | 5% |
| Vitamin B2 | 0.03mg | 0.07mg | 3% |
| Vitamin B1 | 0.02mg | 0.053mg | 3% |
| Iron | 0.7mg | 0.9mg | 3% |
| Fiber | 1.6g | 2g | 2% |
| Protein | 0.7g | 1.9g | 2% |
| Vitamin B6 | 0.116mg | 0.138mg | 2% |
| Vitamin B3 | 0.3mg | 0.5mg | 1% |
| Polyunsaturated fat | 0.041g | 0.193g | 1% |
| Calories | 17kcal | 28kcal | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Carbs | 4.07g | 5.63g | 1% |
| Zinc | 0.17mg | 0.24mg | 1% |
| Phosphorus | 23mg | 28mg | 1% |
| Fats | 0.1g | 0.4g | 0% |
| Net carbs | 2.47g | 3.63g | N/A |
| Calcium | 70mg | 72mg | 0% |
| Sugar | 1.25g | N/A | |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.011g | 0.052g | 0% |
| Monounsaturated fat | 0.018g | 0.03g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
193%
Minerals Daily Need Coverage Score
26%
22%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 147mg)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated fat?
Cardoon is lower in Saturated fat (difference - 0.041g)
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.