Cardoon vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between Cardoon and Pumpkin
- Cardoon has more Copper, Folate, Magnesium, Manganese, Vitamin B6, and Calcium, however, Pumpkin is higher in Vitamin A RAE.
- Pumpkin covers your daily Vitamin A RAE needs 32% more than Cardoon.
- Pumpkin contains 170 times less Sodium than Cardoon. Cardoon contains 170mg of Sodium, while Pumpkin contains 1mg.
Food varieties used in this article are Cardoon, raw and Pumpkin, cooked, boiled, drained, without salt.
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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
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Calcium
+366.7%
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Iron
+22.8%
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Magnesium
+366.7%
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Potassium
+73.9%
Contains
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Copper
+153.8%
Contains
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Manganese
+187.6%
Contains
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Phosphorus
+30.4%
Contains
less
Sodium
-99.4%
Contains
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Zinc
+35.3%
Equal in Selenium - 0.2
Contains
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Calcium
+366.7%
Contains
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Iron
+22.8%
Contains
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Magnesium
+366.7%
Contains
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Potassium
+73.9%
Contains
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Copper
+153.8%
Contains
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Manganese
+187.6%
Contains
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Phosphorus
+30.4%
Contains
less
Sodium
-99.4%
Contains
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Zinc
+35.3%
Equal in Selenium - 0.2
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.
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Contains
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Vitamin B5
+68.2%
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Vitamin B6
+163.6%
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Folate
+655.6%
Contains
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Vitamin A
+∞%
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Vitamin C
+135%
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Vitamin B1
+55%
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Vitamin B2
+160%
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Vitamin B3
+37.7%
Contains
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Vitamin B5
+68.2%
Contains
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Vitamin B6
+163.6%
Contains
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Folate
+655.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+135%
Contains
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Vitamin B1
+55%
Contains
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Vitamin B2
+160%
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Vitamin B3
+37.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+42.9%
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Other
+82.3%
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Carbs
+20.4%
Equal in Protein - 0.72
Equal in Water - 93.69
Contains
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Fats
+42.9%
Contains
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Other
+82.3%
Contains
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Carbs
+20.4%
Equal in Protein - 0.72
Equal in Water - 93.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-70.3%
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+925%
Contains
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Saturated Fat
-70.3%
Contains
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Monounsaturated Fat
+100%
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Polyunsaturated fat
+925%
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.47g | 3.8g |
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| Protein | 0.7g | 0.72g |
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| Fats | 0.1g | 0.07g |
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| Carbs | 4.07g | 4.9g |
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| Calories | 17kcal | 20kcal |
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| Sugar | 2.08g |
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| Fiber | 1.6g | 1.1g |
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| Calcium | 70mg | 15mg |
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| Iron | 0.7mg | 0.57mg |
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| Magnesium | 42mg | 9mg |
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| Phosphorus | 23mg | 30mg |
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| Potassium | 400mg | 230mg |
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| Sodium | 170mg | 1mg |
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| Zinc | 0.17mg | 0.23mg |
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| Copper | 0.231mg | 0.091mg |
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| Manganese | 0.256mg | 0.089mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 0IU | 5755IU |
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| Vitamin A RAE | 0µg | 288µg |
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| Vitamin E | 0.8mg |
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| Vitamin C | 2mg | 4.7mg |
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| Vitamin B1 | 0.02mg | 0.031mg |
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| Vitamin B2 | 0.03mg | 0.078mg |
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| Vitamin B3 | 0.3mg | 0.413mg |
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| Vitamin B5 | 0.338mg | 0.201mg |
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| Vitamin B6 | 0.116mg | 0.044mg |
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| Folate | 68µg | 9µg |
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| Vitamin K | 0.8µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.023mg |
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| Leucine | 0.034mg |
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| Lysine | 0.039mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.025mg |
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| Histidine | 0.011mg |
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| Saturated Fat | 0.011g | 0.037g |
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| Monounsaturated Fat | 0.018g | 0.009g |
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| Polyunsaturated fat | 0.041g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
10%
37%
Minerals Daily Need Coverage Score
26%
11%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 169mg)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Cardoon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Cardoon is lower in glycemic index (difference - 52)
Which food is cheaper?
Cardoon is cheaper (difference - $0.2)
Which food is richer in minerals?
Cardoon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)