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.

Cardoon

Quinoa

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.

Cardoon

Quinoa

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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%
Protein	0.7g	4.4g	7%
Potassium	400mg	172mg	7%
Starch		17.63g	7%
Sodium	170mg	7mg	7%
Vitamin B1	0.02mg	0.107mg	7%
Vitamin B5	0.338mg		7%
Folate	68µg	42µg	7%
Polyunsaturated fat	0.041g	1.078g	7%
Carbs	4.07g	21.3g	6%
Vitamin B2	0.03mg	0.11mg	6%
Calories	17kcal	120kcal	5%
Magnesium	42mg	64mg	5%
Calcium	70mg	17mg	5%
Fiber	1.6g	2.8g	5%
Selenium	0.2µg	2.8µg	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%
Vitamin B3	0.3mg	0.412mg	1%
Vitamin B6	0.116mg	0.123mg	1%
Saturated fat	0.011g	0.231g	1%
Monounsaturated fat	0.018g	0.528g	1%
Protein per 100 calories	4.1g	3.7g	N/A
Calories per 10 g protein	243kcal	273kcal	N/A
Weight per 100 calories	588g	83g	N/A
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