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Cardoon vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between cardoon and spinach

  • Cardoon has more copper; however, spinach is richer in vitamin A, iron, manganese, folate, vitamin B2, magnesium, vitamin B6, vitamin C, and calcium.
  • Spinach covers your daily vitamin A needs 210% 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
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more CopperCopper +32.8%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +94.3%
Contains more PotassiumPotassium +16.5%
Contains more IronIron +410%
Contains more ZincZinc +347.1%
Contains more PhosphorusPhosphorus +143.5%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +265.2%
Contains more SeleniumSelenium +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.
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%
Spinach
10
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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +686.7%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more FolateFolate +114.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardoon Spinach DV% diff.
Vitamin K 493.6µg 411%
Vitamin A 0µg 524µg 58%
Iron 0.7mg 3.57mg 36%
Manganese 0.256mg 0.935mg 30%
Folate 68µg 146µg 20%
Vitamin B2 0.03mg 0.236mg 16%
Vitamin E 2.08mg 14%
Magnesium 42mg 87mg 11%
Vitamin B6 0.116mg 0.242mg 10%
Vitamin C 2mg 9.8mg 9%
Calcium 70mg 136mg 7%
Copper 0.231mg 0.174mg 6%
Vitamin B1 0.02mg 0.095mg 6%
Protein 0.7g 2.97g 5%
Zinc 0.17mg 0.76mg 5%
Phosphorus 23mg 56mg 5%
Vitamin B5 0.338mg 0.145mg 4%
Sodium 170mg 70mg 4%
Choline 19.7mg 4%
Fiber 1.6g 2.4g 3%
Selenium 0.2µg 1.5µg 2%
Potassium 400mg 466mg 2%
Vitamin B3 0.3mg 0.49mg 1%
Calories 17kcal 23kcal 0%
Fats 0.1g 0.26g 0%
Carbs 4.07g 3.75g 0%
Net carbs 2.47g 1.35g N/A
Sugar 0.43g N/A
Saturated fat 0.011g 0.043g 0%
Monounsaturated fat 0.018g 0.006g 0%
Polyunsaturated fat 0.041g 0.109g 0%
Tryptophan 0.04mg 0%
Threonine 0.127mg 0%
Isoleucine 0.152mg 0%
Leucine 0.231mg 0%
Lysine 0.182mg 0%
Methionine 0.055mg 0%
Phenylalanine 0.134mg 0%
Valine 0.168mg 0%
Histidine 0.066mg 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
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 ProteinProtein +324.3%
Contains more FatsFats +160%
Contains more OtherOther +60.2%
~equal in Carbs ~3.75g
~equal in Water ~91.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +165.9%

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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. 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.