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, 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.
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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.
| Contains more ZincZinc | +305.9% |
| Contains less SodiumSodium | -88.8% |
| Contains more ManganeseManganese | +50.4% |
| Contains more MagnesiumMagnesium | +223.1% |
| Contains more CalciumCalcium | +52.2% |
| Contains more PotassiumPotassium | +63.3% |
| Contains more CopperCopper | +165.5% |
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 CVitamin C | +65% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +195% |
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more Vitamin B5Vitamin B5 | +144.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +625% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +64.3% |
| Contains more FatsFats | +80% |
| Contains more OtherOther | +15.9% |
| Contains more CarbsCarbs | +32.6% |
~equal in
Water
~94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +97.6% |
| Contains less Sat. FatSaturated Fat | -73.8% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 17kcal |
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| Protein | 1.15g | 0.7g |
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| Fats | 0.18g | 0.1g |
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| Vitamin C | 3.3mg | 2mg |
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| Net carbs | 0.27g | 2.47g |
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| Carbs | 3.07g | 4.07g |
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| Magnesium | 13mg | 42mg |
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| Calcium | 46mg | 70mg |
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| Potassium | 245mg | 400mg |
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| Iron | 0.72mg | 0.7mg |
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| Sugar | 0.23g |
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| Fiber | 2.8g | 1.6g |
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| Copper | 0.087mg | 0.231mg |
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| Zinc | 0.69mg | 0.17mg |
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| Phosphorus | 22mg | 23mg |
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| Sodium | 19mg | 170mg |
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| Vitamin A | 1888IU | 0IU |
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| Vitamin A | 94µg | 0µg |
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| Vitamin E | 0.4mg |
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| Manganese | 0.385mg | 0.256mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin B1 | 0.059mg | 0.02mg |
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| Vitamin B2 | 0.062mg | 0.03mg |
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| Vitamin B3 | 0.312mg | 0.3mg |
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| Vitamin B5 | 0.826mg | 0.338mg |
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| Vitamin B6 | 0.016mg | 0.116mg |
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| Vitamin K | 211.9µg |
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| Folate | 78µg | 68µg |
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| Choline | 15.4mg |
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| Saturated Fat | 0.042g | 0.011g |
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| Monounsaturated Fat | 0.004g | 0.018g |
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| Polyunsaturated fat | 0.081g | 0.041g |
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| Tryptophan | 0.005mg |
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| Threonine | 0.046mg |
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| Isoleucine | 0.066mg |
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| Leucine | 0.09mg |
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| Lysine | 0.058mg |
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| Methionine | 0.013mg |
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| Phenylalanine | 0.049mg |
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| Valine | 0.058mg |
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| Histidine | 0.021mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
63%
9%
Minerals Daily Need Coverage Score
18%
26%
Comparison summary
Which food contains less Sodium?
Escarole contains less Sodium (difference - 151mg)
Which food is richer in vitamins?
Escarole is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Cardoon is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Cardoon is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cardoon is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)