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Cardoon vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Significant differences between cardoon and pumpkin leaves

  • Cardoon has more copper and folate; however, pumpkin leaves are richer in vitamin A, iron, phosphorus, vitamin C, vitamin B2, vitamin B6, and vitamin B1.
  • Pumpkin leaves cover your daily vitamin A needs 39% more than cardoon.
  • Pumpkin leaves have 15 times less sodium than cardoon. Cardoon has 170mg of sodium, while pumpkin leaves have 11mg.

Specific food types used in this comparison are Cardoon, raw and Pumpkin leaves, raw.

Infographic

Cardoon vs Pumpkin leaves 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more CalciumCalcium +79.5%
Contains more CopperCopper +73.7%
Contains more IronIron +217.1%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +352.2%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +38.7%
Contains more SeleniumSelenium +350%
~equal in Magnesium ~38mg
~equal in Potassium ~436mg

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%
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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin B5Vitamin B5 +704.8%
Contains more FolateFolate +88.9%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +326.7%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B6Vitamin B6 +78.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardoon Pumpkin leaves DV% diff.
Iron 0.7mg 2.22mg 19%
Phosphorus 23mg 104mg 12%
Copper 0.231mg 0.133mg 11%
Vitamin A 0µg 97µg 11%
Vitamin C 2mg 11mg 10%
Vitamin B2 0.03mg 0.128mg 8%
Folate 68µg 36µg 8%
Sodium 170mg 11mg 7%
Vitamin B6 0.116mg 0.207mg 7%
Vitamin B1 0.02mg 0.094mg 6%
Fiber 1.6g 6%
Vitamin B5 0.338mg 0.042mg 6%
Protein 0.7g 3.15g 5%
Manganese 0.256mg 0.355mg 4%
Vitamin B3 0.3mg 0.92mg 4%
Calcium 70mg 39mg 3%
Potassium 400mg 436mg 1%
Magnesium 42mg 38mg 1%
Carbs 4.07g 2.33g 1%
Selenium 0.2µg 0.9µg 1%
Saturated fat 0.011g 0.207g 1%
Calories 17kcal 19kcal 0%
Fats 0.1g 0.4g 0%
Net carbs 2.47g 2.33g N/A
Zinc 0.17mg 0.2mg 0%
Monounsaturated fat 0.018g 0.052g 0%
Polyunsaturated fat 0.041g 0.022g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 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
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more CarbsCarbs +74.7%
Contains more ProteinProtein +350%
Contains more FatsFats +300%
~equal in Water ~92.88g
~equal in Other ~1.24g

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
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Poly. FatPolyunsaturated fat +86.4%
Contains more Mono. FatMonounsaturated fat +188.9%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.