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Cardoon vs. Leek — In-Depth Nutrition Comparison

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How are Cardoon and Leek different?

  • Cardoon is richer in Copper, and Potassium, while Leek is higher in Iron, Vitamin C, Manganese, Vitamin A RAE, and Vitamin B6.
  • Leek covers your daily need of Iron 18% more than Cardoon.
  • Cardoon contains 9 times more Sodium than Leek. Cardoon contains 170mg of Sodium, while Leek contains 20mg.

Cardoon, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Cardoon vs Leek 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.
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%
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +18.6%
Contains more PotassiumPotassium +122.2%
Contains more CopperCopper +92.5%
Contains more ZincZinc +41.7%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +52.2%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +87.9%
Contains more SeleniumSelenium +400%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Leek
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B5Vitamin B5 +141.4%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +100.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

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
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more WaterWater +13.3%
Contains more ProteinProtein +114.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +247.7%
~equal in Other ~1.05g

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
Leek
1
19% 2% 79%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated Fat -72.5%
Contains more Mono. FatMonounsaturated Fat +350%
Contains more Poly. FatPolyunsaturated fat +304.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Leek
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 Leek Opinion
Calories 17kcal 61kcal Leek
Protein 0.7g 1.5g Leek
Fats 0.1g 0.3g Leek
Vitamin C 2mg 12mg Leek
Net carbs 2.47g 12.35g Leek
Carbs 4.07g 14.15g Leek
Magnesium 42mg 28mg Cardoon
Calcium 70mg 59mg Cardoon
Potassium 400mg 180mg Cardoon
Iron 0.7mg 2.1mg Leek
Sugar 3.9g Cardoon
Fiber 1.6g 1.8g Leek
Copper 0.231mg 0.12mg Cardoon
Zinc 0.17mg 0.12mg Cardoon
Phosphorus 23mg 35mg Leek
Sodium 170mg 20mg Leek
Vitamin A 0IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.92mg Leek
Manganese 0.256mg 0.481mg Leek
Selenium 0.2µg 1µg Leek
Vitamin B1 0.02mg 0.06mg Leek
Vitamin B2 0.03mg 0.03mg
Vitamin B3 0.3mg 0.4mg Leek
Vitamin B5 0.338mg 0.14mg Cardoon
Vitamin B6 0.116mg 0.233mg Leek
Vitamin K 47µg Leek
Folate 68µg 64µg Cardoon
Choline 9.5mg Leek
Saturated Fat 0.011g 0.04g Cardoon
Monounsaturated Fat 0.018g 0.004g Cardoon
Polyunsaturated fat 0.041g 0.166g Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Leek
Minerals Daily Need Coverage Score
26%
Cardoon
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 150mg)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 3.9g)
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 - $0.4)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.