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Cardoon vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between cardoon and watercress

  • Cardoon has more copper, folate, and iron, while watercress has more vitamin C, vitamin A, vitamin B2, vitamin B1, and phosphorus.
  • Watercress covers your daily need for vitamin C, 46% more than cardoon.
  • Cardoon contains 8 times more folate than watercress. While cardoon contains 68µg of folate, watercress contains only 9µg.
  • The amount of sodium in watercress is lower.

These are the specific foods used in this comparison Cardoon, raw and Watercress, raw.

Infographic

Cardoon vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +250%
Contains more CopperCopper +200%
Contains more ZincZinc +54.5%
Contains more CalciumCalcium +71.4%
Contains more PhosphorusPhosphorus +160.9%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +350%
~equal in Manganese ~0.244mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +50%
Contains more FolateFolate +655.6%
Contains more Vitamin CVitamin C +2050%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B6Vitamin B6 +11.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more CarbsCarbs +215.5%
Contains more ProteinProtein +228.6%
~equal in Fats ~0.1g
~equal in Water ~95.11g
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -59.3%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +17.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Watercress
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 Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin C 2mg 43mg 46%
Vitamin A 0µg 160µg 18%
Copper 0.231mg 0.077mg 17%
Folate 68µg 9µg 15%
Vitamin B2 0.03mg 0.12mg 7%
Vitamin E 1mg 7%
Sodium 170mg 41mg 6%
Vitamin B1 0.02mg 0.09mg 6%
Iron 0.7mg 0.2mg 6%
Phosphorus 23mg 60mg 5%
Calcium 70mg 120mg 5%
Magnesium 42mg 21mg 5%
Fiber 1.6g 0.5g 4%
Protein 0.7g 2.3g 3%
Potassium 400mg 330mg 2%
Choline 9mg 2%
Vitamin B6 0.116mg 0.129mg 1%
Zinc 0.17mg 0.11mg 1%
Carbs 4.07g 1.29g 1%
Manganese 0.256mg 0.244mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin B3 0.3mg 0.2mg 1%
Vitamin B5 0.338mg 0.31mg 1%
Calories 17kcal 11kcal 0%
Fats 0.1g 0.1g 0%
Net carbs 2.47g 0.79g N/A
Sugar 0.2g N/A
Saturated fat 0.011g 0.027g 0%
Monounsaturated fat 0.018g 0.008g 0%
Polyunsaturated fat 0.041g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Watercress
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
9%
Cardoon
74%
Watercress
Minerals Daily Need Coverage Score
26%
Cardoon
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 129mg)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Cardoon
Cardoon is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.