Cardoon vs. Quinoa — In-Depth Nutrition Comparison
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How are cardoon and quinoa different?
- Cardoon is higher in potassium, folate, and calcium; however, quinoa is richer in phosphorus, manganese, iron, zinc, vitamin B1, and vitamin B2.
- Daily need coverage for phosphorus for quinoa is 18% higher.
- Cardoon contains 24 times more sodium than quinoa. While cardoon contains 170mg of sodium, quinoa contains only 7mg.
Cardoon, raw and Quinoa, cooked are the varieties used in this article.
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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 CalciumCalcium | +311.8% |
| Contains more PotassiumPotassium | +132.6% |
| Contains more CopperCopper | +20.3% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more IronIron | +112.9% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +560.9% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +146.5% |
| Contains more SeleniumSelenium | +1300% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +61.9% |
| Contains more Vitamin B1Vitamin B1 | +435% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 23mg | 152mg | 18% |
| Manganese | 0.256mg | 0.631mg | 16% |
| Iron | 0.7mg | 1.49mg | 10% |
| Zinc | 0.17mg | 1.09mg | 8% |
| Vitamin B1 | 0.02mg | 0.107mg | 7% |
| Polyunsaturated fat | 0.041g | 1.078g | 7% |
| Folate | 68µg | 42µg | 7% |
| Vitamin B5 | 0.338mg | 7% | |
| Protein | 0.7g | 4.4g | 7% |
| Potassium | 400mg | 172mg | 7% |
| Sodium | 170mg | 7mg | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 4.07g | 21.3g | 6% |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Selenium | 0.2µg | 2.8µg | 5% |
| Calories | 17kcal | 120kcal | 5% |
| Fiber | 1.6g | 2.8g | 5% |
| Calcium | 70mg | 17mg | 5% |
| Magnesium | 42mg | 64mg | 5% |
| Copper | 0.231mg | 0.192mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Fats | 0.1g | 1.92g | 3% |
| Vitamin C | 2mg | 0mg | 2% |
| Saturated fat | 0.011g | 0.231g | 1% |
| Monounsaturated fat | 0.018g | 0.528g | 1% |
| Vitamin B6 | 0.116mg | 0.123mg | 1% |
| Vitamin B3 | 0.3mg | 0.412mg | 1% |
| Net carbs | 2.47g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31.3% |
| Contains more OtherOther | +46.8% |
| Contains more ProteinProtein | +528.6% |
| Contains more FatsFats | +1820% |
| Contains more CarbsCarbs | +423.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +2529.3% |
