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  6. Endive vs. Cardoon

Endive vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between Endive and Cardoon

  • Endive has more Folate, Vitamin A RAE, Vitamin B5, Manganese, Fiber, and Zinc, however, Cardoon is higher in Copper, Vitamin B6, and Magnesium.
  • Endive covers your daily Folate needs 19% more than Cardoon.
  • Endive has less Sodium.

Food varieties used in this article are Endive, raw and Cardoon, raw.

Infographic

Endive 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.
Endive
Endive
5
:
4
Cardoon
Cardoon
Contains more Iron +18.6%
Contains more Phosphorus +21.7%
Contains less Sodium -87.1%
Contains more Zinc +364.7%
Contains more Manganese +64.1%
Contains more Calcium +34.6%
Contains more Magnesium +180%
Contains more Potassium +27.4%
Contains more Copper +133.3%
Equal in Selenium - 0.2
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Iron +18.6%
Contains more Phosphorus +21.7%
Contains less Sodium -87.1%
Contains more Zinc +364.7%
Contains more Manganese +64.1%
Contains more Calcium +34.6%
Contains more Magnesium +180%
Contains more Potassium +27.4%
Contains more Copper +133.3%
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.
Endive
Endive
9
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +225%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +166.3%
Contains more Folate +108.8%
Contains more Vitamin B6 +480%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +225%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +166.3%
Contains more Folate +108.8%
Contains more Vitamin B6 +480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
3
:
2
Cardoon
Cardoon
Contains more Protein +78.6%
Contains more Fats +100%
Contains more Other +24.8%
Contains more Carbs +21.5%
Equal in Water - 94
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +78.6%
Contains more Fats +100%
Contains more Other +24.8%
Contains more Carbs +21.5%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
:
2
Cardoon
Cardoon
Contains more Polyunsaturated fat +112.2%
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +350%
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +112.2%
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Endive Cardoon
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Endive Cardoon Opinion
Net carbs 0.25g 2.47g Cardoon
Protein 1.25g 0.7g Endive
Fats 0.2g 0.1g Endive
Carbs 3.35g 4.07g Cardoon
Calories 17kcal 17kcal
Sugar 0.25g Cardoon
Fiber 3.1g 1.6g Endive
Calcium 52mg 70mg Cardoon
Iron 0.83mg 0.7mg Endive
Magnesium 15mg 42mg Cardoon
Phosphorus 28mg 23mg Endive
Potassium 314mg 400mg Cardoon
Sodium 22mg 170mg Endive
Zinc 0.79mg 0.17mg Endive
Copper 0.099mg 0.231mg Cardoon
Manganese 0.42mg 0.256mg Endive
Selenium 0.2µg 0.2µg
Vitamin A 2167IU 0IU Endive
Vitamin A RAE 108µg 0µg Endive
Vitamin E 0.44mg Endive
Vitamin C 6.5mg 2mg Endive
Vitamin B1 0.08mg 0.02mg Endive
Vitamin B2 0.075mg 0.03mg Endive
Vitamin B3 0.4mg 0.3mg Endive
Vitamin B5 0.9mg 0.338mg Endive
Vitamin B6 0.02mg 0.116mg Cardoon
Folate 142µg 68µg Endive
Vitamin K 231µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.048g 0.011g Cardoon
Monounsaturated Fat 0.004g 0.018g Cardoon
Polyunsaturated fat 0.087g 0.041g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Cardoon
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
79%
Endive
10%
Cardoon
Minerals Daily Need Coverage Score
21%
Endive
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 148mg)
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 45)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.