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  6. Grape leaves vs. Cardoon

Grape leaves vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between Grape leaves and Cardoon?

  • Cardoon has less Vitamin A RAE, Manganese, Fiber, Calcium, Vitamin B2, Iron, Vitamin B6, Copper, Vitamin B3, and Magnesium than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.
  • Grape leaves have 12 times more Vitamin B2 than Cardoon. Grape leaves have 0.354mg of Vitamin B2, while Cardoon has 0.03mg.

We used Grape leaves, raw and Cardoon, raw types in this comparison.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
9
:
1
Cardoon
Cardoon
Contains more Calcium +418.6%
Contains more Iron +275.7%
Contains more Magnesium +126.2%
Contains more Phosphorus +295.7%
Contains less Sodium -94.7%
Contains more Zinc +294.1%
Contains more Copper +79.7%
Contains more Manganese +1015.2%
Contains more Selenium +350%
Contains more Potassium +47.1%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +418.6%
Contains more Iron +275.7%
Contains more Magnesium +126.2%
Contains more Phosphorus +295.7%
Contains less Sodium -94.7%
Contains more Zinc +294.1%
Contains more Copper +79.7%
Contains more Manganese +1015.2%
Contains more Selenium +350%
Contains more Potassium +47.1%

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.
Grape leaves
Grape leaves
9
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +455%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +687.3%
Contains more Vitamin B6 +244.8%
Contains more Folate +22.1%
Contains more Vitamin B5 +46.3%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +455%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +687.3%
Contains more Vitamin B6 +244.8%
Contains more Folate +22.1%
Contains more Vitamin B5 +46.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Cardoon
Cardoon
Contains more Protein +700%
Contains more Fats +2020%
Contains more Carbs +325.3%
Contains more Other +46%
Contains more Water +28.2%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +700%
Contains more Fats +2020%
Contains more Carbs +325.3%
Contains more Other +46%
Contains more Water +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Cardoon
Cardoon
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +2497.6%
Contains less Saturated Fat -96.7%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +2497.6%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Cardoon Opinion
Net carbs 6.31g 2.47g Grape leaves
Protein 5.6g 0.7g Grape leaves
Fats 2.12g 0.1g Grape leaves
Carbs 17.31g 4.07g Grape leaves
Calories 93kcal 17kcal Grape leaves
Sugar 6.3g Cardoon
Fiber 11g 1.6g Grape leaves
Calcium 363mg 70mg Grape leaves
Iron 2.63mg 0.7mg Grape leaves
Magnesium 95mg 42mg Grape leaves
Phosphorus 91mg 23mg Grape leaves
Potassium 272mg 400mg Cardoon
Sodium 9mg 170mg Grape leaves
Zinc 0.67mg 0.17mg Grape leaves
Copper 0.415mg 0.231mg Grape leaves
Manganese 2.855mg 0.256mg Grape leaves
Selenium 0.9µg 0.2µg Grape leaves
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 11.1mg 2mg Grape leaves
Vitamin B1 0.04mg 0.02mg Grape leaves
Vitamin B2 0.354mg 0.03mg Grape leaves
Vitamin B3 2.362mg 0.3mg Grape leaves
Vitamin B5 0.231mg 0.338mg Cardoon
Vitamin B6 0.4mg 0.116mg Grape leaves
Folate 83µg 68µg Grape leaves
Vitamin K 108.6µg Grape leaves
Saturated Fat 0.336g 0.011g Cardoon
Monounsaturated Fat 0.081g 0.018g Grape leaves
Polyunsaturated fat 1.065g 0.041g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
192%
Grape leaves
10%
Cardoon
Minerals Daily Need Coverage Score
87%
Grape leaves
26%
Cardoon

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 161mg)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.325g)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $2.8)
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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.