Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cardoon
  5. Compare
  6. Cardoon vs. Spinach

Cardoon vs. Spinach — In-Depth Nutrition Comparison

Compare

Significant differences between Cardoon and Spinach

  • Cardoon has more Copper, however, Spinach is richer in Vitamin A RAE, Iron, Manganese, Folate, Vitamin B2, Magnesium, Vitamin B6, Vitamin C, and Calcium.
  • Spinach covers your daily Vitamin A RAE needs 58% more than Cardoon.

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

Infographic

Cardoon vs Spinach 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
1
:
9
Spinach
Spinach
Contains more Copper +32.8%
Contains more Calcium +94.3%
Contains more Iron +410%
Contains more Magnesium +107.1%
Contains more Phosphorus +143.5%
Contains more Potassium +16.5%
Contains less Sodium -58.8%
Contains more Zinc +347.1%
Contains more Manganese +265.2%
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%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Copper +32.8%
Contains more Calcium +94.3%
Contains more Iron +410%
Contains more Magnesium +107.1%
Contains more Phosphorus +143.5%
Contains more Potassium +16.5%
Contains less Sodium -58.8%
Contains more Zinc +347.1%
Contains more Manganese +265.2%
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
1
:
9
Spinach
Spinach
Contains more Vitamin B5 +133.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B6 +108.6%
Contains more Folate +114.7%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B5 +133.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B6 +108.6%
Contains more Folate +114.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Spinach
Spinach
Contains more Protein +324.3%
Contains more Fats +160%
Contains more Other +60.2%
Equal in Carbs - 3.75
Equal in Water - 91.21
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +324.3%
Contains more Fats +160%
Contains more Other +60.2%
Equal in Carbs - 3.75
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Spinach
Spinach
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +165.9%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +165.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Spinach Opinion
Net carbs 2.47g 1.35g Cardoon
Protein 0.7g 2.97g Spinach
Fats 0.1g 0.26g Spinach
Carbs 4.07g 3.75g Cardoon
Calories 17kcal 23kcal Spinach
Sugar 0.43g Cardoon
Fiber 1.6g 2.4g Spinach
Calcium 70mg 136mg Spinach
Iron 0.7mg 3.57mg Spinach
Magnesium 42mg 87mg Spinach
Phosphorus 23mg 56mg Spinach
Potassium 400mg 466mg Spinach
Sodium 170mg 70mg Spinach
Zinc 0.17mg 0.76mg Spinach
Copper 0.231mg 0.174mg Cardoon
Manganese 0.256mg 0.935mg Spinach
Selenium 0.2µg 1.5µg Spinach
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 2mg 9.8mg Spinach
Vitamin B1 0.02mg 0.095mg Spinach
Vitamin B2 0.03mg 0.236mg Spinach
Vitamin B3 0.3mg 0.49mg Spinach
Vitamin B5 0.338mg 0.145mg Cardoon
Vitamin B6 0.116mg 0.242mg Spinach
Folate 68µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.011g 0.043g Cardoon
Monounsaturated Fat 0.018g 0.006g Cardoon
Polyunsaturated fat 0.041g 0.109g Spinach

Which food is preferable for your diet?

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

People also compare

Cardoon
Cardoon vs Artichoke
Artichoke
Cardoon
Cardoon vs Garden asparagus
Garden asparagus
Cardoon
Cardoon vs Jerusalem artichoke
Jerusalem artichoke
Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable

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
183%
Spinach
Minerals Daily Need Coverage Score
26%
Cardoon
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 100mg)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.