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Cardoon vs. Russet potato — In-Depth Nutrition Comparison

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How are Cardoon and Russet potato different?

  • Cardoon is richer in Copper, Folate, and Calcium, while Russet potato is higher in Vitamin B6, Vitamin C, Phosphorus, and Vitamin B3.
  • Russet potato covers your daily need of Vitamin B6 18% more than Cardoon.
  • Cardoon contains 12 times more Sodium than Russet potato. Cardoon contains 170mg of Sodium, while Russet potato contains 14mg.

Cardoon, raw and Potatoes, Russet, flesh and skin, baked types were used in this article.

Infographic

Cardoon vs Russet potato 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.
Contains more Calcium +288.9%
Contains more Magnesium +40%
Contains more Copper +115.9%
Contains more Manganese +12.3%
Contains more Iron +52.9%
Contains more Phosphorus +208.7%
Contains more Potassium +37.5%
Contains less Sodium -91.8%
Contains more Zinc +105.9%
Contains more Selenium +150%
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 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +288.9%
Contains more Magnesium +40%
Contains more Copper +115.9%
Contains more Manganese +12.3%
Contains more Iron +52.9%
Contains more Phosphorus +208.7%
Contains more Potassium +37.5%
Contains less Sodium -91.8%
Contains more Zinc +105.9%
Contains more Selenium +150%

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 Folate +161.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +315%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +349.3%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +205.2%
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 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 9% 5%
Contains more Folate +161.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +315%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +349.3%
Contains more Vitamin B5 +12.4%
Contains more Vitamin B6 +205.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +26.3%
Contains more Protein +275.7%
Contains more Fats +30%
Contains more Carbs +426.8%
Contains more Other +19.5%
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Water +26.3%
Contains more Protein +275.7%
Contains more Fats +30%
Contains more Carbs +426.8%
Contains more Other +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +31.7%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Russet potato Opinion
Net carbs 2.47g 19.14g Russet potato
Protein 0.7g 2.63g Russet potato
Fats 0.1g 0.13g Russet potato
Carbs 4.07g 21.44g Russet potato
Calories 17kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g Cardoon
Fiber 1.6g 2.3g Russet potato
Calcium 70mg 18mg Cardoon
Iron 0.7mg 1.07mg Russet potato
Magnesium 42mg 30mg Cardoon
Phosphorus 23mg 71mg Russet potato
Potassium 400mg 550mg Russet potato
Sodium 170mg 14mg Russet potato
Zinc 0.17mg 0.35mg Russet potato
Copper 0.231mg 0.107mg Cardoon
Manganese 0.256mg 0.228mg Cardoon
Selenium 0.2µg 0.5µg Russet potato
Vitamin A 0IU 10IU Russet potato
Vitamin A RAE 0µg 1µg Russet potato
Vitamin E 0.07mg Russet potato
Vitamin C 2mg 8.3mg Russet potato
Vitamin B1 0.02mg 0.067mg Russet potato
Vitamin B2 0.03mg 0.048mg Russet potato
Vitamin B3 0.3mg 1.348mg Russet potato
Vitamin B5 0.338mg 0.38mg Russet potato
Vitamin B6 0.116mg 0.354mg Russet potato
Folate 68µg 26µg Cardoon
Choline 15mg Russet potato
Vitamin K 2µg Russet potato
Tryptophan 0.027mg Russet potato
Threonine 0.086mg Russet potato
Isoleucine 0.085mg Russet potato
Leucine 0.125mg Russet potato
Lysine 0.137mg Russet potato
Methionine 0.041mg Russet potato
Phenylalanine 0.104mg Russet potato
Valine 0.131mg Russet potato
Histidine 0.044mg Russet potato
Saturated Fat 0.011g 0.032g Cardoon
Monounsaturated Fat 0.018g 0.003g Cardoon
Polyunsaturated fat 0.041g 0.054g Russet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Russet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Russet potato
Minerals Daily Need Coverage Score
26%
Cardoon
23%
Russet potato

Comparison summary

Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 156mg)
Which food is richer in vitamins?
Russet potato
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.