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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 has more Vitamin A RAE, Vitamin C, Manganese, Fiber, Calcium, and Vitamin B2, however, Cardoon has more Copper, Folate, and Potassium.
  • Daily need coverage for Vitamin A RAE from Collard Greens is 42% higher.
  • Cardoon has 9 times less Vitamin C than Collard Greens. Collard Greens has 18.2mg of Vitamin C, while Cardoon has 2mg.
  • Collard Greens is 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
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.
Contains more Calcium +101.4%
Contains more Iron +61.4%
Contains more Phosphorus +39.1%
Contains less Sodium -91.2%
Contains more Zinc +35.3%
Contains more Manganese +99.2%
Contains more Selenium +150%
Contains more Magnesium +100%
Contains more Potassium +241.9%
Contains more Copper +352.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +101.4%
Contains more Iron +61.4%
Contains more Phosphorus +39.1%
Contains less Sodium -91.2%
Contains more Zinc +35.3%
Contains more Manganese +99.2%
Contains more Selenium +150%
Contains more Magnesium +100%
Contains more Potassium +241.9%
Contains more Copper +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +810%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B3 +91.7%
Contains more Vitamin B6 +10.3%
Contains more Vitamin B5 +55%
Contains more Folate +325%
Equal in Vitamin B6 - 0.116
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +810%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B3 +91.7%
Contains more Vitamin B6 +10.3%
Contains more Vitamin B5 +55%
Contains more Folate +325%
Equal in Vitamin B6 - 0.116

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +287.1%
Contains more Fats +620%
Contains more Carbs +38.8%
Contains more Other +52.7%
Equal in Water - 94
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 Protein +287.1%
Contains more Fats +620%
Contains more Carbs +38.8%
Contains more Other +52.7%
Equal in Water - 94

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Cardoon Opinion
Net carbs 1.65g 2.47g Cardoon
Protein 2.71g 0.7g Collard Greens
Fats 0.72g 0.1g Collard Greens
Carbs 5.65g 4.07g Collard Greens
Calories 33kcal 17kcal Collard Greens
Sugar 0.4g Cardoon
Fiber 4g 1.6g Collard Greens
Calcium 141mg 70mg Collard Greens
Iron 1.13mg 0.7mg Collard Greens
Magnesium 21mg 42mg Cardoon
Phosphorus 32mg 23mg Collard Greens
Potassium 117mg 400mg Cardoon
Sodium 15mg 170mg Collard Greens
Zinc 0.23mg 0.17mg Collard Greens
Copper 0.051mg 0.231mg Cardoon
Manganese 0.51mg 0.256mg Collard Greens
Selenium 0.5µg 0.2µg Collard Greens
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 2mg Collard Greens
Vitamin B1 0.04mg 0.02mg Collard Greens
Vitamin B2 0.106mg 0.03mg Collard Greens
Vitamin B3 0.575mg 0.3mg Collard Greens
Vitamin B5 0.218mg 0.338mg Cardoon
Vitamin B6 0.128mg 0.116mg Collard Greens
Folate 16µg 68µg Cardoon
Choline 38.4mg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.011g Cardoon
Monounsaturated Fat 0.026g 0.018g Collard Greens
Polyunsaturated fat 0.173g 0.041g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
129%
Collard Greens
9%
Cardoon
Minerals Daily Need Coverage Score
22%
Collard Greens
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 155mg)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.036g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.