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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 Iron, Phosphorus, Vitamin A RAE, Vitamin C, Vitamin B2, Vitamin B6, and Vitamin B1.
  • Pumpkin leaves covers your daily Iron needs 19% 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.
Contains more Calcium +79.5%
Contains more Magnesium +10.5%
Contains more Copper +73.7%
Contains more Iron +217.1%
Contains more Phosphorus +352.2%
Contains less Sodium -93.5%
Contains more Zinc +17.6%
Contains more Manganese +38.7%
Contains more Selenium +350%
Equal in Magnesium - 38
Equal in Potassium - 436
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 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains more Calcium +79.5%
Contains more Magnesium +10.5%
Contains more Copper +73.7%
Contains more Iron +217.1%
Contains more Phosphorus +352.2%
Contains less Sodium -93.5%
Contains more Zinc +17.6%
Contains more Manganese +38.7%
Contains more Selenium +350%
Equal in Magnesium - 38
Equal in Potassium - 436

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.
:
Contains more Vitamin B5 +704.8%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +450%
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +326.7%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +78.4%
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 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0% 0%
Contains more Vitamin B5 +704.8%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +450%
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +326.7%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +78.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +74.7%
Contains more Protein +350%
Contains more Fats +300%
Equal in Water - 92.88
Equal in Other - 1.24
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 Carbs +74.7%
Contains more Protein +350%
Contains more Fats +300%
Equal in Water - 92.88
Equal in Other - 1.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.7%
Contains more Polyunsaturated fat +86.4%
Contains more Monounsaturated Fat +188.9%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -94.7%
Contains more Polyunsaturated fat +86.4%
Contains more Monounsaturated Fat +188.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Pumpkin leaves
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cardoon Pumpkin leaves Opinion
Net carbs 2.47g 2.33g Cardoon
Protein 0.7g 3.15g Pumpkin leaves
Fats 0.1g 0.4g Pumpkin leaves
Carbs 4.07g 2.33g Cardoon
Calories 17kcal 19kcal Pumpkin leaves
Fiber 1.6g Cardoon
Calcium 70mg 39mg Cardoon
Iron 0.7mg 2.22mg Pumpkin leaves
Magnesium 42mg 38mg Cardoon
Phosphorus 23mg 104mg Pumpkin leaves
Potassium 400mg 436mg Pumpkin leaves
Sodium 170mg 11mg Pumpkin leaves
Zinc 0.17mg 0.2mg Pumpkin leaves
Copper 0.231mg 0.133mg Cardoon
Manganese 0.256mg 0.355mg Pumpkin leaves
Selenium 0.2µg 0.9µg Pumpkin leaves
Vitamin A 0IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin C 2mg 11mg Pumpkin leaves
Vitamin B1 0.02mg 0.094mg Pumpkin leaves
Vitamin B2 0.03mg 0.128mg Pumpkin leaves
Vitamin B3 0.3mg 0.92mg Pumpkin leaves
Vitamin B5 0.338mg 0.042mg Cardoon
Vitamin B6 0.116mg 0.207mg Pumpkin leaves
Folate 68µg 36µg Cardoon
Tryptophan 0.041mg Pumpkin leaves
Threonine 0.156mg Pumpkin leaves
Isoleucine 0.156mg Pumpkin leaves
Leucine 0.318mg Pumpkin leaves
Lysine 0.2mg Pumpkin leaves
Methionine 0.054mg Pumpkin leaves
Phenylalanine 0.171mg Pumpkin leaves
Valine 0.181mg Pumpkin leaves
Histidine 0.05mg Pumpkin leaves
Saturated Fat 0.011g 0.207g Cardoon
Monounsaturated Fat 0.018g 0.052g Pumpkin leaves
Polyunsaturated fat 0.041g 0.022g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Pumpkin leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
26%
Cardoon
31%
Pumpkin leaves

Comparison summary

Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 159mg)
Which food is richer in vitamins?
Pumpkin leaves
Pumpkin leaves is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.196g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.