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Cardoon vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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How are Cardoon and Vine spinach (basella) different?

  • Cardoon is higher in Copper, and Vitamin B5, however, Vine spinach (basella) is richer in Vitamin C, Vitamin A RAE, Manganese, Folate, Vitamin B2, Vitamin B6, and Iron.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 111% higher.
  • Cardoon contains 7 times more Sodium than Vine spinach (basella). While Cardoon contains 170mg of Sodium, Vine spinach (basella) contains only 24mg.

Cardoon, raw and Vinespinach, (basella), raw are the varieties used in this article.

Infographic

Cardoon vs Vine spinach (basella) 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 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Contains more CopperCopper +115.9%
Contains more MagnesiumMagnesium +54.8%
Contains more CalciumCalcium +55.7%
Contains more PotassiumPotassium +27.5%
Contains more IronIron +71.4%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +187.1%
Contains more SeleniumSelenium +300%

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 340% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin B5Vitamin B5 +537.7%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more FolateFolate +105.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~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% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more CarbsCarbs +19.7%
Contains more ProteinProtein +157.1%
Contains more FatsFats +200%
Contains more OtherOther +23.9%
~equal in Water ~93.1g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Vine spinach (basella) Opinion
Calories 17kcal 19kcal Vine spinach (basella)
Protein 0.7g 1.8g Vine spinach (basella)
Fats 0.1g 0.3g Vine spinach (basella)
Vitamin C 2mg 102mg Vine spinach (basella)
Net carbs 2.47g 3.4g Vine spinach (basella)
Carbs 4.07g 3.4g Cardoon
Magnesium 42mg 65mg Vine spinach (basella)
Calcium 70mg 109mg Vine spinach (basella)
Potassium 400mg 510mg Vine spinach (basella)
Iron 0.7mg 1.2mg Vine spinach (basella)
Fiber 1.6g Cardoon
Copper 0.231mg 0.107mg Cardoon
Zinc 0.17mg 0.43mg Vine spinach (basella)
Phosphorus 23mg 52mg Vine spinach (basella)
Sodium 170mg 24mg Vine spinach (basella)
Vitamin A 0IU 8000IU Vine spinach (basella)
Vitamin A RAE 0µg 400µg Vine spinach (basella)
Manganese 0.256mg 0.735mg Vine spinach (basella)
Selenium 0.2µg 0.8µg Vine spinach (basella)
Vitamin B1 0.02mg 0.05mg Vine spinach (basella)
Vitamin B2 0.03mg 0.155mg Vine spinach (basella)
Vitamin B3 0.3mg 0.5mg Vine spinach (basella)
Vitamin B5 0.338mg 0.053mg Cardoon
Vitamin B6 0.116mg 0.24mg Vine spinach (basella)
Folate 68µg 140µg Vine spinach (basella)
Saturated Fat 0.011g Vine spinach (basella)
Monounsaturated Fat 0.018g Cardoon
Polyunsaturated fat 0.041g Cardoon
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Vine spinach (basella)
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
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
26%
Cardoon
34%
Vine spinach (basella)

Comparison summary

Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 146mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food is richer in vitamins?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in vitamins
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 ($)

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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.