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Cardoon vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between cardoon and spelt

  • Cardoon has more folate and potassium, while spelt has more manganese, phosphorus, vitamin B3, iron, zinc, fiber, and vitamin B1.
  • Spelt covers your daily need for manganese, 36% more than cardoon.
  • Cardoon contains 34 times more sodium than spelt. While cardoon contains 170mg of sodium, spelt contains only 5mg.

These are the specific foods used in this comparison Cardoon, raw and Spelt, cooked.

Infographic

Cardoon vs Spelt infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +179.7%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +138.6%
Contains more ZincZinc +635.3%
Contains more PhosphorusPhosphorus +552.2%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +326.2%
Contains more SeleniumSelenium +1900%
~equal in Copper ~0.215mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Spelt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45%
Contains more FolateFolate +423.1%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B3Vitamin B3 +756.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardoon Spelt DV% diff.
Manganese 0.256mg 1.091mg 36%
Phosphorus 23mg 150mg 18%
Folate 68µg 13µg 14%
Vitamin B3 0.3mg 2.57mg 14%
Iron 0.7mg 1.67mg 12%
Zinc 0.17mg 1.25mg 10%
Protein 0.7g 5.5g 10%
Fiber 1.6g 3.9g 9%
Potassium 400mg 143mg 8%
Starch 19.57g 8%
Sodium 170mg 5mg 7%
Vitamin B5 0.338mg 7%
Carbs 4.07g 26.44g 7%
Vitamin B1 0.02mg 0.103mg 7%
Selenium 0.2µg 4µg 7%
Calories 17kcal 127kcal 6%
Calcium 70mg 10mg 6%
Vitamin B6 0.116mg 0.08mg 3%
Vitamin E 0.26mg 2%
Copper 0.231mg 0.215mg 2%
Magnesium 42mg 49mg 2%
Vitamin C 2mg 0mg 2%
Fats 0.1g 0.85g 1%
Net carbs 2.47g 22.54g N/A
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.011g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.041g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +41.2%
Contains more OtherOther +73.8%
Contains more ProteinProtein +685.7%
Contains more FatsFats +750%
Contains more CarbsCarbs +549.6%

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.