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Collard Greens vs. Cardoon — In-Depth Nutrition Comparison

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The main differences between collard Greens and cardoon

  • Collard Greens have more vitamin A, vitamin C, manganese, fiber, calcium, and vitamin B2; however, cardoon has more copper, folate, and potassium.
  • Daily need coverage for vitamin A for collard Greens is 152% higher.
  • Cardoon has 9 times less vitamin C than collard Greens. Collard Greens have 18.2mg of vitamin C, while cardoon has 2mg.
  • Collard Greens are lower in sodium.

Food types used in this article are Collards, cooked, boiled, drained, without salt and Cardoon, raw.

Infographic

Collard Greens vs Cardoon 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
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%
Contains more CalciumCalcium +101.4%
Contains more IronIron +61.4%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +39.1%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +99.2%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +241.9%
Contains more CopperCopper +352.9%

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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%
Contains more Vitamin CVitamin C +810%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +91.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +55%
Contains more FolateFolate +325%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.116mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Cardoon DV% diff.
Vitamin K 406.6µg 339%
Vitamin A 380µg 0µg 42%
Copper 0.051mg 0.231mg 20%
Vitamin C 18.2mg 2mg 18%
Folate 16µg 68µg 13%
Manganese 0.51mg 0.256mg 11%
Fiber 4g 1.6g 10%
Potassium 117mg 400mg 8%
Sodium 15mg 170mg 7%
Choline 38.4mg 7%
Calcium 141mg 70mg 7%
Vitamin B2 0.106mg 0.03mg 6%
Vitamin E 0.88mg 6%
Magnesium 21mg 42mg 5%
Iron 1.13mg 0.7mg 5%
Protein 2.71g 0.7g 4%
Vitamin B5 0.218mg 0.338mg 2%
Vitamin B3 0.575mg 0.3mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Vitamin B6 0.128mg 0.116mg 1%
Polyunsaturated fat 0.173g 0.041g 1%
Calories 33kcal 17kcal 1%
Selenium 0.5µg 0.2µg 1%
Phosphorus 32mg 23mg 1%
Zinc 0.23mg 0.17mg 1%
Carbs 5.65g 4.07g 1%
Fats 0.72g 0.1g 1%
Net carbs 1.65g 2.47g N/A
Sugar 0.4g N/A
Saturated fat 0.047g 0.011g 0%
Monounsaturated fat 0.026g 0.018g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +287.1%
Contains more FatsFats +620%
Contains more CarbsCarbs +38.8%
Contains more OtherOther +52.7%
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +322%
Contains less Sat. FatSaturated fat -76.6%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.