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  6. Cardoon vs. Kale

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.

Infographic

Cardoon vs Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Kale
Kale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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%
~equal in Calcium ~72mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Kale
Kale
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardoon Kale 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%
Magnesium 42mg 18mg 6%
Sodium 170mg 23mg 6%
Vitamin E 0.85mg 6%
Vitamin B5 0.338mg 0.049mg 6%
Potassium 400mg 228mg 5%
Iron 0.7mg 0.9mg 3%
Vitamin B1 0.02mg 0.053mg 3%
Vitamin B2 0.03mg 0.07mg 3%
Protein 0.7g 1.9g 2%
Fiber 1.6g 2g 2%
Vitamin B6 0.116mg 0.138mg 2%
Calories 17kcal 28kcal 1%
Carbs 4.07g 5.63g 1%
Zinc 0.17mg 0.24mg 1%
Phosphorus 23mg 28mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin B3 0.3mg 0.5mg 1%
Polyunsaturated fat 0.041g 0.193g 1%
Protein per 100 calories 4.1g 6.8g N/A
Calories per 10 g protein 243kcal 147kcal N/A
Weight per 100 calories 588g 357g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +370.7%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.