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  6. Cardoon vs. Zucchini

Cardoon vs. Zucchini — In-Depth Nutrition Comparison

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How are Cardoon and Zucchini different?

  • Cardoon is higher in Copper, Folate, Magnesium, and Calcium, however, Zucchini is richer in Vitamin C.
  • Daily need coverage for Copper from Cardoon is 20% higher.
  • Cardoon contains 21 times more Sodium than Zucchini. While Cardoon contains 170mg of Sodium, Zucchini contains only 8mg.

Cardoon, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Cardoon vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +337.5%
Contains more Iron +89.2%
Contains more Magnesium +133.3%
Contains more Potassium +53.3%
Contains more Copper +335.8%
Contains more Manganese +44.6%
Contains more Phosphorus +65.2%
Contains less Sodium -95.3%
Contains more Zinc +88.2%
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%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +337.5%
Contains more Iron +89.2%
Contains more Magnesium +133.3%
Contains more Potassium +53.3%
Contains more Copper +335.8%
Contains more Manganese +44.6%
Contains more Phosphorus +65.2%
Contains less Sodium -95.3%
Contains more Zinc +88.2%
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
Zucchini
Zucchini
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +795%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +213.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +40.5%
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%
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +795%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +213.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +40.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Zucchini
Zucchini
Contains more Carbs +30.9%
Contains more Other +98.2%
Contains more Protein +72.9%
Contains more Fats +220%
Equal in Water - 94.79
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +30.9%
Contains more Other +98.2%
Contains more Protein +72.9%
Contains more Fats +220%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +122%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +122%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Zucchini Opinion
Net carbs 2.47g 2.11g Cardoon
Protein 0.7g 1.21g Zucchini
Fats 0.1g 0.32g Zucchini
Carbs 4.07g 3.11g Cardoon
Calories 17kcal 17kcal
Fructose 1.38g Zucchini
Sugar 2.5g Cardoon
Fiber 1.6g 1g Cardoon
Calcium 70mg 16mg Cardoon
Iron 0.7mg 0.37mg Cardoon
Magnesium 42mg 18mg Cardoon
Phosphorus 23mg 38mg Zucchini
Potassium 400mg 261mg Cardoon
Sodium 170mg 8mg Zucchini
Zinc 0.17mg 0.32mg Zucchini
Copper 0.231mg 0.053mg Cardoon
Manganese 0.256mg 0.177mg Cardoon
Selenium 0.2µg 0.2µg
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 2mg 17.9mg Zucchini
Vitamin B1 0.02mg 0.045mg Zucchini
Vitamin B2 0.03mg 0.094mg Zucchini
Vitamin B3 0.3mg 0.451mg Zucchini
Vitamin B5 0.338mg 0.204mg Cardoon
Vitamin B6 0.116mg 0.163mg Zucchini
Folate 68µg 24µg Cardoon
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.011g 0.084g Cardoon
Monounsaturated Fat 0.018g 0.011g Cardoon
Polyunsaturated fat 0.041g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
16%
Zucchini
Minerals Daily Need Coverage Score
26%
Cardoon
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 162mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 15)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.4)
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)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.