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  6. Cardoon vs. Leek

Cardoon vs. Leek — In-Depth Nutrition Comparison

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How are cardoon and leeks different?

  • Cardoon is richer in copper and potassium, while leeks are higher in vitamin A, iron, vitamin C, manganese, and vitamin B6.
  • Leeks cover your daily need for vitamin A, 33% more than cardoon.
  • Cardoon contains 9 times more sodium than leeks. Cardoon contains 170mg of sodium, while leeks contain 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
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 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%
Leek
Leek
7
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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

All nutrients comparison - raw data values

Nutrient Cardoon Leek DV% diff.
Vitamin K 47µg 39%
Iron 0.7mg 2.1mg 18%
Copper 0.231mg 0.12mg 12%
Vitamin C 2mg 12mg 11%
Manganese 0.256mg 0.481mg 10%
Vitamin A 0µg 83µg 9%
Vitamin B6 0.116mg 0.233mg 9%
Sodium 170mg 20mg 7%
Potassium 400mg 180mg 6%
Vitamin E 0.92mg 6%
Vitamin B5 0.338mg 0.14mg 4%
Carbs 4.07g 14.15g 3%
Magnesium 42mg 28mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Calories 17kcal 61kcal 2%
Protein 0.7g 1.5g 2%
Phosphorus 23mg 35mg 2%
Choline 9.5mg 2%
Calcium 70mg 59mg 1%
Fiber 1.6g 1.8g 1%
Selenium 0.2µg 1µg 1%
Vitamin B3 0.3mg 0.4mg 1%
Folate 68µg 64µg 1%
Polyunsaturated fat 0.041g 0.166g 1%
Protein per 100 calories 4.1g 2.5g N/A
Calories per 10 g protein 243kcal 407kcal N/A
Weight per 100 calories 588g 164g N/A
Fats 0.1g 0.3g 0%
Net carbs 2.47g 12.35g N/A
Sugar 3.9g N/A
Zinc 0.17mg 0.12mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.011g 0.04g 0%
Monounsaturated fat 0.018g 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 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
Leek
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
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%

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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. 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.