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Cardoon vs. Wheat — In-Depth Nutrition Comparison

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Differences between cardoon and wheat

  • Cardoon has more folate and potassium, while wheat has more selenium, manganese, phosphorus, zinc, iron, vitamin B3, and fiber.
  • Wheat's daily need coverage for selenium is 58% higher.
  • Wheat contains 21 times less sodium than cardoon. Cardoon contains 170mg of sodium, while wheat contains 8mg.

The food types used in this comparison are Cardoon, raw and Wheat, KAMUT khorasan, cooked.

Infographic

Cardoon vs Wheat 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%
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +677.8%
Contains more PotassiumPotassium +143.9%
Contains more CopperCopper +11.6%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +151.4%
Contains more ZincZinc +982.4%
Contains more PhosphorusPhosphorus +539.1%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +302.3%
Contains more SeleniumSelenium +15850%

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%
Wheat
3
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65.7%
Contains more FolateFolate +518.2%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B3Vitamin B3 +668.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardoon Wheat DV% diff.
Selenium 0.2µg 31.9µg 58%
Manganese 0.256mg 1.03mg 34%
Phosphorus 23mg 147mg 18%
Zinc 0.17mg 1.84mg 15%
Folate 68µg 11µg 14%
Vitamin B3 0.3mg 2.305mg 13%
Iron 0.7mg 1.76mg 13%
Fiber 1.6g 4.3g 11%
Protein 0.7g 5.71g 10%
Carbs 4.07g 27.6g 8%
Vitamin B5 0.338mg 7%
Potassium 400mg 164mg 7%
Sodium 170mg 8mg 7%
Calories 17kcal 132kcal 6%
Vitamin B1 0.02mg 0.095mg 6%
Calcium 70mg 9mg 6%
Vitamin B6 0.116mg 0.07mg 4%
Copper 0.231mg 0.207mg 3%
Vitamin C 2mg 2%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.041g 0.243g 1%
Magnesium 42mg 48mg 1%
Fats 0.1g 0.83g 1%
Net carbs 2.47g 23.3g N/A
Sugar 3.07g N/A
Vitamin B2 0.03mg 0.03mg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.011g 0.077g 0%
Monounsaturated fat 0.018g 0.084g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 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
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +44.2%
Contains more OtherOther +66.2%
Contains more ProteinProtein +715.7%
Contains more FatsFats +730%
Contains more CarbsCarbs +578.1%

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
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +366.7%
Contains more Poly. FatPolyunsaturated fat +492.7%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.