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  6. Cardoon vs. Red leaf lettuce

Cardoon vs. Red leaf lettuce — In-Depth Nutrition Comparison

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How are Cardoon and Red leaf lettuce different?

  • Cardoon is higher in Copper, Folate, Magnesium, and Potassium, however, Red leaf lettuce is richer in Vitamin A RAE, and Iron.
  • Daily need coverage for Vitamin A RAE from Red leaf lettuce is 42% higher.
  • Cardoon contains 8 times more Copper than Red leaf lettuce. While Cardoon contains 0.231mg of Copper, Red leaf lettuce contains only 0.028mg.
  • Red leaf lettuce has less Sodium.

Cardoon, raw and Lettuce, red leaf, raw are the varieties used in this article.

Infographic

Cardoon vs Red leaf lettuce infographic
Infographic link

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
Cardoon
5
:
5
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +112.1%
Contains more Magnesium +250%
Contains more Potassium +113.9%
Contains more Copper +725%
Contains more Manganese +26.1%
Contains more Iron +71.4%
Contains more Phosphorus +21.7%
Contains less Sodium -85.3%
Contains more Zinc +17.6%
Contains more Selenium +650%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +112.1%
Contains more Magnesium +250%
Contains more Potassium +113.9%
Contains more Copper +725%
Contains more Manganese +26.1%
Contains more Iron +71.4%
Contains more Phosphorus +21.7%
Contains less Sodium -85.3%
Contains more Zinc +17.6%
Contains more Selenium +650%

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
Cardoon
3
:
7
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin B5 +134.7%
Contains more Vitamin B6 +16%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +85%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +156.7%
Equal in Vitamin B3 - 0.321
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin B5 +134.7%
Contains more Vitamin B6 +16%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +85%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +156.7%
Equal in Vitamin B3 - 0.321

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +80.1%
Contains more Other +105.5%
Contains more Protein +90%
Contains more Fats +120%
Equal in Water - 95.64
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +80.1%
Contains more Other +105.5%
Contains more Protein +90%
Contains more Fats +120%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +75.6%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +75.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Red leaf lettuce
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
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 Red leaf lettuce Opinion
Net carbs 2.47g 1.36g Cardoon
Protein 0.7g 1.33g Red leaf lettuce
Fats 0.1g 0.22g Red leaf lettuce
Carbs 4.07g 2.26g Cardoon
Calories 17kcal 16kcal Cardoon
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Cardoon
Fiber 1.6g 0.9g Cardoon
Calcium 70mg 33mg Cardoon
Iron 0.7mg 1.2mg Red leaf lettuce
Magnesium 42mg 12mg Cardoon
Phosphorus 23mg 28mg Red leaf lettuce
Potassium 400mg 187mg Cardoon
Sodium 170mg 25mg Red leaf lettuce
Zinc 0.17mg 0.2mg Red leaf lettuce
Copper 0.231mg 0.028mg Cardoon
Manganese 0.256mg 0.203mg Cardoon
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 0IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 2mg 3.7mg Red leaf lettuce
Vitamin B1 0.02mg 0.064mg Red leaf lettuce
Vitamin B2 0.03mg 0.077mg Red leaf lettuce
Vitamin B3 0.3mg 0.321mg Red leaf lettuce
Vitamin B5 0.338mg 0.144mg Cardoon
Vitamin B6 0.116mg 0.1mg Cardoon
Folate 68µg 36µg Cardoon
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.011g 0.017g Cardoon
Monounsaturated Fat 0.018g 0.005g Cardoon
Polyunsaturated fat 0.041g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Red leaf lettuce
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
10%
Cardoon
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
26%
Cardoon
14%
Red leaf lettuce

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 145mg)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.006g)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.