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  6. Cardoon vs. Salsify

Cardoon vs. Salsify — In-Depth Nutrition Comparison

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Significant differences between Cardoon and Salsify

  • Cardoon has more Copper, Folate, and Magnesium, however, Salsify is richer in Vitamin B2, Vitamin B6, and Fiber.
  • Cardoon covers your daily Copper needs 18% more than Salsify.
  • Salsify has 11 times less Sodium than Cardoon. Cardoon has 170mg of Sodium, while Salsify has 16mg.

Specific food types used in this comparison are Cardoon, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Cardoon vs Salsify 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
6
:
4
Salsify
Salsify
Contains more Calcium +48.9%
Contains more Iron +27.3%
Contains more Magnesium +133.3%
Contains more Potassium +41.3%
Contains more Copper +230%
Contains more Manganese +21.9%
Contains more Phosphorus +143.5%
Contains less Sodium -90.6%
Contains more Zinc +76.5%
Contains more Selenium +200%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Calcium +48.9%
Contains more Iron +27.3%
Contains more Magnesium +133.3%
Contains more Potassium +41.3%
Contains more Copper +230%
Contains more Manganese +21.9%
Contains more Phosphorus +143.5%
Contains less Sodium -90.6%
Contains more Zinc +76.5%
Contains more Selenium +200%

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
2
:
7
Salsify
Salsify
Contains more Vitamin B5 +22.5%
Contains more Folate +353.3%
Contains more Vitamin C +130%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +476.7%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B6 +87.9%
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin B5 +22.5%
Contains more Folate +353.3%
Contains more Vitamin C +130%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +476.7%
Contains more Vitamin B3 +30.7%
Contains more Vitamin B6 +87.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Salsify
Salsify
Contains more Water +16%
Contains more Other +52.7%
Contains more Protein +290%
Contains more Fats +70%
Contains more Carbs +277.4%
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Water +16%
Contains more Other +52.7%
Contains more Protein +290%
Contains more Fats +70%
Contains more Carbs +277.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Salsify
Salsify
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +80.5%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +80.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Salsify Opinion
Net carbs 2.47g 12.26g Salsify
Protein 0.7g 2.73g Salsify
Fats 0.1g 0.17g Salsify
Carbs 4.07g 15.36g Salsify
Calories 17kcal 68kcal Salsify
Sugar 2.9g Cardoon
Fiber 1.6g 3.1g Salsify
Calcium 70mg 47mg Cardoon
Iron 0.7mg 0.55mg Cardoon
Magnesium 42mg 18mg Cardoon
Phosphorus 23mg 56mg Salsify
Potassium 400mg 283mg Cardoon
Sodium 170mg 16mg Salsify
Zinc 0.17mg 0.3mg Salsify
Copper 0.231mg 0.07mg Cardoon
Manganese 0.256mg 0.21mg Cardoon
Selenium 0.2µg 0.6µg Salsify
Vitamin E 0.19mg Salsify
Vitamin C 2mg 4.6mg Salsify
Vitamin B1 0.02mg 0.056mg Salsify
Vitamin B2 0.03mg 0.173mg Salsify
Vitamin B3 0.3mg 0.392mg Salsify
Vitamin B5 0.338mg 0.276mg Cardoon
Vitamin B6 0.116mg 0.218mg Salsify
Folate 68µg 15µg Cardoon
Vitamin K 0.3µg Salsify
Saturated Fat 0.011g 0.041g Cardoon
Monounsaturated Fat 0.018g 0.003g Cardoon
Polyunsaturated fat 0.041g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Salsify
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
13%
Salsify
Minerals Daily Need Coverage Score
26%
Cardoon
16%
Salsify

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 154mg)
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
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 ($)

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.