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  6. Escarole vs. Cardoon

Escarole vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between Escarole and Cardoon?

  • Escarole is richer in Vitamin A RAE, Vitamin B5, and Manganese, yet Cardoon is richer in Copper, Vitamin B6, and Magnesium.
  • Cardoon's daily need coverage for Copper is 16% higher.
  • Escarole contains less Sodium.

We used Escarole, cooked, boiled, drained, no salt added and Cardoon, raw types in this comparison.

Infographic

Escarole 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.
Escarole
Escarole
4
:
5
Cardoon
Cardoon
Contains less Sodium -88.8%
Contains more Zinc +305.9%
Contains more Manganese +50.4%
Contains more Calcium +52.2%
Contains more Magnesium +223.1%
Contains more Potassium +63.3%
Contains more Copper +165.5%
Equal in Iron - 0.7
Equal in Phosphorus - 23
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains less Sodium -88.8%
Contains more Zinc +305.9%
Contains more Manganese +50.4%
Contains more Calcium +52.2%
Contains more Magnesium +223.1%
Contains more Potassium +63.3%
Contains more Copper +165.5%
Equal in Iron - 0.7
Equal in Phosphorus - 23
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.
Escarole
Escarole
9
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +65%
Contains more Vitamin B1 +195%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +144.4%
Contains more Folate +14.7%
Contains more Vitamin B6 +625%
Equal in Vitamin B3 - 0.3
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 +65%
Contains more Vitamin B1 +195%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B5 +144.4%
Contains more Folate +14.7%
Contains more Vitamin B6 +625%
Equal in Vitamin B3 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
4
:
1
Cardoon
Cardoon
Contains more Protein +64.3%
Contains more Fats +80%
Contains more Other +15.9%
Contains more Carbs +32.6%
Equal in Water - 94
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +64.3%
Contains more Fats +80%
Contains more Other +15.9%
Contains more Carbs +32.6%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Cardoon
Cardoon
Contains more Polyunsaturated fat +97.6%
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +350%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +97.6%
Contains less Saturated Fat -73.8%
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.
Escarole Cardoon
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Escarole Cardoon Opinion
Net carbs 0.27g 2.47g Cardoon
Protein 1.15g 0.7g Escarole
Fats 0.18g 0.1g Escarole
Carbs 3.07g 4.07g Cardoon
Calories 19kcal 17kcal Escarole
Sugar 0.23g Cardoon
Fiber 2.8g 1.6g Escarole
Calcium 46mg 70mg Cardoon
Iron 0.72mg 0.7mg Escarole
Magnesium 13mg 42mg Cardoon
Phosphorus 22mg 23mg Cardoon
Potassium 245mg 400mg Cardoon
Sodium 19mg 170mg Escarole
Zinc 0.69mg 0.17mg Escarole
Copper 0.087mg 0.231mg Cardoon
Manganese 0.385mg 0.256mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 2mg Escarole
Vitamin B1 0.059mg 0.02mg Escarole
Vitamin B2 0.062mg 0.03mg Escarole
Vitamin B3 0.312mg 0.3mg Escarole
Vitamin B5 0.826mg 0.338mg Escarole
Vitamin B6 0.016mg 0.116mg Cardoon
Folate 78µg 68µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.011g Cardoon
Monounsaturated Fat 0.004g 0.018g Cardoon
Polyunsaturated fat 0.081g 0.041g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
67%
Escarole
10%
Cardoon
Minerals Daily Need Coverage Score
18%
Escarole
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 151mg)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 0)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.