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Cardoon vs. Sweet potato leaves — In-Depth Nutrition Comparison

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What are the differences between cardoon and sweet potato leaves?

  • Sweet potato leaves are richer than cardoon in vitamin B2, vitamin A, fiber, vitamin B1, vitamin C, phosphorus, magnesium, vitamin B6, and vitamin B3.
  • Sweet potato leaves' daily need coverage for vitamin B2 is 24% more.
  • Cardoon has 28 times more sodium than sweet potato leaves. While cardoon has 170mg of sodium, sweet potato leaves have only 6mg.

We used Cardoon, raw and Sweet potato leaves, raw types in this article.

Infographic

Cardoon vs Sweet potato leaves 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.
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +27%
Contains more IronIron +38.6%
Contains more PhosphorusPhosphorus +252.2%
Contains less SodiumSodium -96.5%
Contains more SeleniumSelenium +350%

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%
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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin B5Vitamin B5 +50.2%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +276.7%
Contains more Vitamin B6Vitamin B6 +63.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +255.7%
Contains more FatsFats +410%
Contains more CarbsCarbs +116.7%
Contains more OtherOther +21.2%
~equal in Water ~86.81g

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
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +456.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Sweet potato leaves DV% diff.
Vitamin K 302.2µg 252%
Copper 0.231mg 26%
Vitamin B2 0.03mg 0.345mg 24%
Vitamin A 0µg 189µg 21%
Folate 68µg 17%
Fiber 1.6g 5.3g 15%
Vitamin B1 0.02mg 0.156mg 11%
Manganese 0.256mg 11%
Vitamin C 2mg 11mg 10%
Phosphorus 23mg 81mg 8%
Magnesium 42mg 70mg 7%
Sodium 170mg 6mg 7%
Vitamin B6 0.116mg 0.19mg 6%
Vitamin B3 0.3mg 1.13mg 5%
Protein 0.7g 2.49g 4%
Potassium 400mg 508mg 3%
Iron 0.7mg 0.97mg 3%
Carbs 4.07g 8.82g 2%
Vitamin B5 0.338mg 0.225mg 2%
Zinc 0.17mg 2%
Polyunsaturated fat 0.041g 0.228g 1%
Calories 17kcal 42kcal 1%
Selenium 0.2µg 0.9µg 1%
Calcium 70mg 78mg 1%
Fats 0.1g 0.51g 1%
Net carbs 2.47g 3.52g N/A
Saturated fat 0.011g 0.111g 0%
Monounsaturated fat 0.018g 0.02g 0%
Tryptophan 0.035mg 0%
Lysine 0.228mg 0%
Methionine 0.086mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Sweet potato leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Cardoon
81%
Sweet potato leaves
Minerals Daily Need Coverage Score
26%
Cardoon
20%
Sweet potato leaves

Comparison summary

Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 164mg)
Which food is richer in vitamins?
Sweet potato leaves
Sweet potato leaves is relatively richer in vitamins
Which food is lower in Saturated fat?
Cardoon
Cardoon is lower in Saturated fat (difference - 0.1g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.