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Cardoon vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between Cardoon and Potato?

  • Cardoon is richer in Copper, Folate, and Calcium, yet Potato is richer in Vitamin B6, Vitamin C, Vitamin B3, and Phosphorus.
  • Potato's daily need coverage for Vitamin B6 is 15% higher.
  • Cardoon has 17 times more Sodium than Potato. Cardoon has 170mg of Sodium, while Potato has 10mg.

We used Cardoon, raw and Potatoes, baked, flesh and skin, without salt types in this comparison.

Infographic

Cardoon vs Potato 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.
:
6
Potato
Contains more Calcium +366.7%
Contains more Magnesium +50%
Contains more Copper +95.8%
Contains more Manganese +16.9%
Contains more Iron +54.3%
Contains more Phosphorus +204.3%
Contains more Potassium +33.8%
Contains less Sodium -94.1%
Contains more Zinc +111.8%
Contains more Selenium +100%
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 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +366.7%
Contains more Magnesium +50%
Contains more Copper +95.8%
Contains more Manganese +16.9%
Contains more Iron +54.3%
Contains more Phosphorus +204.3%
Contains more Potassium +33.8%
Contains less Sodium -94.1%
Contains more Zinc +111.8%
Contains more Selenium +100%

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.
:
10
Potato
Contains more Folate +142.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +380%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +370%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +168.1%
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 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 9% 5%
Contains more Folate +142.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +380%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +370%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +168.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Potato
Contains more Water +25.5%
Contains more Protein +257.1%
Contains more Fats +30%
Contains more Carbs +419.7%
Contains more Other +17.7%
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Water +25.5%
Contains more Protein +257.1%
Contains more Fats +30%
Contains more Carbs +419.7%
Contains more Other +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Potato
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +39%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +39%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Potato
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 Potato Opinion
Net carbs 2.47g 18.95g Potato
Protein 0.7g 2.5g Potato
Fats 0.1g 0.13g Potato
Carbs 4.07g 21.15g Potato
Calories 17kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g Cardoon
Fiber 1.6g 2.2g Potato
Calcium 70mg 15mg Cardoon
Iron 0.7mg 1.08mg Potato
Magnesium 42mg 28mg Cardoon
Phosphorus 23mg 70mg Potato
Potassium 400mg 535mg Potato
Sodium 170mg 10mg Potato
Zinc 0.17mg 0.36mg Potato
Copper 0.231mg 0.118mg Cardoon
Manganese 0.256mg 0.219mg Cardoon
Selenium 0.2µg 0.4µg Potato
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.04mg Potato
Vitamin C 2mg 9.6mg Potato
Vitamin B1 0.02mg 0.064mg Potato
Vitamin B2 0.03mg 0.048mg Potato
Vitamin B3 0.3mg 1.41mg Potato
Vitamin B5 0.338mg 0.376mg Potato
Vitamin B6 0.116mg 0.311mg Potato
Folate 68µg 28µg Cardoon
Choline 14.8mg Potato
Vitamin K 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.011g 0.034g Cardoon
Monounsaturated Fat 0.018g 0.003g Cardoon
Polyunsaturated fat 0.041g 0.057g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Potato
Minerals Daily Need Coverage Score
26%
Cardoon
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 160mg)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 86)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.