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  6. Kale vs. Cardoon

Kale vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between kale and cardoon?

  • Kale is richer in vitamin A, vitamin C, and manganese, yet cardoon is richer in folate, copper, vitamin B5, magnesium, and potassium.
  • Kale's daily need coverage for vitamin A is 272% higher.
  • Kale has 21 times more vitamin C than cardoon. Kale has 41mg of vitamin C, while cardoon has 2mg.
  • Kale contains less sodium.

We used Kale, cooked, boiled, drained, without salt and Cardoon, raw types in this comparison.

Infographic

Kale 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.
Kale
Kale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more IronIron +28.6%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +21.7%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +62.5%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +75.4%
Contains more CopperCopper +48.1%
~equal in Calcium ~70mg

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.
Kale
Kale
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Contains more Vitamin CVitamin C +1950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +589.8%
Contains more FolateFolate +423.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Cardoon DV% diff.
Vitamin K 817µg 681%
Vitamin A 681µg 0µg 76%
Vitamin C 41mg 2mg 43%
Folate 13µg 68µg 14%
Copper 0.156mg 0.231mg 8%
Manganese 0.416mg 0.256mg 7%
Magnesium 18mg 42mg 6%
Sodium 23mg 170mg 6%
Vitamin E 0.85mg 6%
Vitamin B5 0.049mg 0.338mg 6%
Potassium 228mg 400mg 5%
Iron 0.9mg 0.7mg 3%
Vitamin B1 0.053mg 0.02mg 3%
Vitamin B2 0.07mg 0.03mg 3%
Protein 1.9g 0.7g 2%
Fiber 2g 1.6g 2%
Vitamin B6 0.138mg 0.116mg 2%
Calories 28kcal 17kcal 1%
Carbs 5.63g 4.07g 1%
Zinc 0.24mg 0.17mg 1%
Phosphorus 28mg 23mg 1%
Selenium 0.9µg 0.2µg 1%
Vitamin B3 0.5mg 0.3mg 1%
Polyunsaturated fat 0.193g 0.041g 1%
Protein per 100 calories 6.8g 4.1g N/A
Calories per 10 g protein 147kcal 243kcal N/A
Weight per 100 calories 357g 588g N/A
Fats 0.4g 0.1g 0%
Net carbs 3.63g 2.47g N/A
Calcium 72mg 70mg 0%
Sugar 1.25g N/A
Choline 0.4mg 0%
Saturated fat 0.052g 0.011g 0%
Monounsaturated fat 0.03g 0.018g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +171.4%
Contains more FatsFats +300%
Contains more CarbsCarbs +38.3%
Contains more OtherOther +29.9%
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +370.7%
Contains less Sat. FatSaturated fat -78.8%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.