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  6. Cardoon vs. Summer squash

Cardoon vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between Cardoon and Summer squash

  • Cardoon has more Copper, Folate, Magnesium, and Calcium, while Summer squash has more Vitamin C, Vitamin B2, and Vitamin B6.
  • Cardoon covers your daily need of Copper 20% more than Summer squash.
  • Cardoon contains 85 times more Sodium than Summer squash. While Cardoon contains 170mg of Sodium, Summer squash contains only 2mg.

These are the specific foods used in this comparison Cardoon, raw and Squash, summer, all varieties, raw.

Infographic

Cardoon vs Summer squash 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
:
3
Summer squash
Summer squash
Contains more Calcium +366.7%
Contains more Iron +100%
Contains more Magnesium +147.1%
Contains more Potassium +52.7%
Contains more Copper +352.9%
Contains more Manganese +46.3%
Contains more Phosphorus +65.2%
Contains less Sodium -98.8%
Contains more Zinc +70.6%
Equal in Selenium - 0.2
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +366.7%
Contains more Iron +100%
Contains more Magnesium +147.1%
Contains more Potassium +52.7%
Contains more Copper +352.9%
Contains more Manganese +46.3%
Contains more Phosphorus +65.2%
Contains less Sodium -98.8%
Contains more Zinc +70.6%
Equal in Selenium - 0.2

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
:
8
Summer squash
Summer squash
Contains more Vitamin B5 +118.1%
Contains more Folate +134.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +750%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +62.3%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin B5 +118.1%
Contains more Folate +134.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +750%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +373.3%
Contains more Vitamin B3 +62.3%
Contains more Vitamin B6 +87.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Summer squash
Summer squash
Contains more Carbs +21.5%
Contains more Other +82.3%
Contains more Protein +72.9%
Contains more Fats +80%
Equal in Water - 94.64
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Carbs +21.5%
Contains more Other +82.3%
Contains more Protein +72.9%
Contains more Fats +80%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +117.1%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +117.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Summer squash Opinion
Net carbs 2.47g 2.25g Cardoon
Protein 0.7g 1.21g Summer squash
Fats 0.1g 0.18g Summer squash
Carbs 4.07g 3.35g Cardoon
Calories 17kcal 16kcal Cardoon
Fructose 0.95g Summer squash
Sugar 2.2g Cardoon
Fiber 1.6g 1.1g Cardoon
Calcium 70mg 15mg Cardoon
Iron 0.7mg 0.35mg Cardoon
Magnesium 42mg 17mg Cardoon
Phosphorus 23mg 38mg Summer squash
Potassium 400mg 262mg Cardoon
Sodium 170mg 2mg Summer squash
Zinc 0.17mg 0.29mg Summer squash
Copper 0.231mg 0.051mg Cardoon
Manganese 0.256mg 0.175mg Cardoon
Selenium 0.2µg 0.2µg
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 2mg 17mg Summer squash
Vitamin B1 0.02mg 0.048mg Summer squash
Vitamin B2 0.03mg 0.142mg Summer squash
Vitamin B3 0.3mg 0.487mg Summer squash
Vitamin B5 0.338mg 0.155mg Cardoon
Vitamin B6 0.116mg 0.218mg Summer squash
Folate 68µg 29µg Cardoon
Vitamin K 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.011g 0.044g Cardoon
Monounsaturated Fat 0.018g 0.016g Cardoon
Polyunsaturated fat 0.041g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Summer squash
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
10%
Cardoon
18%
Summer squash
Minerals Daily Need Coverage Score
26%
Cardoon
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 168mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 13)
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.