Kale vs. Cardoon — In-Depth Nutrition Comparison
Compare
What are the main differences between Kale and Cardoon?
- Kale is richer in Vitamin A RAE, Vitamin C, and Manganese, yet Cardoon is richer in Folate, Copper, Vitamin B5, Magnesium, and Potassium.
- Kale's daily need coverage for Vitamin A RAE is 76% 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
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.
Contains
more
Iron
+28.6%
Contains
more
Phosphorus
+21.7%
Contains
less
Sodium
-86.5%
Contains
more
Zinc
+41.2%
Contains
more
Manganese
+62.5%
Contains
more
Selenium
+350%
Contains
more
Magnesium
+133.3%
Contains
more
Potassium
+75.4%
Contains
more
Copper
+48.1%
Equal in Calcium - 70
Contains
more
Iron
+28.6%
Contains
more
Phosphorus
+21.7%
Contains
less
Sodium
-86.5%
Contains
more
Zinc
+41.2%
Contains
more
Manganese
+62.5%
Contains
more
Selenium
+350%
Contains
more
Magnesium
+133.3%
Contains
more
Potassium
+75.4%
Contains
more
Copper
+48.1%
Equal in Calcium - 70
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 A
+∞%
Contains
more
Vitamin C
+1950%
Contains
more
Vitamin B1
+165%
Contains
more
Vitamin B2
+133.3%
Contains
more
Vitamin B3
+66.7%
Contains
more
Vitamin B6
+19%
Contains
more
Vitamin B5
+589.8%
Contains
more
Folate
+423.1%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+1950%
Contains
more
Vitamin B1
+165%
Contains
more
Vitamin B2
+133.3%
Contains
more
Vitamin B3
+66.7%
Contains
more
Vitamin B6
+19%
Contains
more
Vitamin B5
+589.8%
Contains
more
Folate
+423.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+171.4%
Contains
more
Fats
+300%
Contains
more
Carbs
+38.3%
Contains
more
Other
+29.9%
Equal in Water - 94
Contains
more
Protein
+171.4%
Contains
more
Fats
+300%
Contains
more
Carbs
+38.3%
Contains
more
Other
+29.9%
Equal in Water - 94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+66.7%
Contains
more
Polyunsaturated fat
+370.7%
Contains
less
Saturated Fat
-78.8%
Contains
more
Monounsaturated Fat
+66.7%
Contains
more
Polyunsaturated fat
+370.7%
Contains
less
Saturated Fat
-78.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.63g | 2.47g |
|
| Protein | 1.9g | 0.7g |
|
| Fats | 0.4g | 0.1g |
|
| Carbs | 5.63g | 4.07g |
|
| Calories | 28kcal | 17kcal |
|
| Sugar | 1.25g |
|
|
| Fiber | 2g | 1.6g |
|
| Calcium | 72mg | 70mg |
|
| Iron | 0.9mg | 0.7mg |
|
| Magnesium | 18mg | 42mg |
|
| Phosphorus | 28mg | 23mg |
|
| Potassium | 228mg | 400mg |
|
| Sodium | 23mg | 170mg |
|
| Zinc | 0.24mg | 0.17mg |
|
| Copper | 0.156mg | 0.231mg |
|
| Manganese | 0.416mg | 0.256mg |
|
| Selenium | 0.9µg | 0.2µg |
|
| Vitamin A | 13621IU | 0IU |
|
| Vitamin A RAE | 681µg | 0µg |
|
| Vitamin E | 0.85mg |
|
|
| Vitamin C | 41mg | 2mg |
|
| Vitamin B1 | 0.053mg | 0.02mg |
|
| Vitamin B2 | 0.07mg | 0.03mg |
|
| Vitamin B3 | 0.5mg | 0.3mg |
|
| Vitamin B5 | 0.049mg | 0.338mg |
|
| Vitamin B6 | 0.138mg | 0.116mg |
|
| Folate | 13µg | 68µg |
|
| Vitamin K | 817µg |
|
|
| Tryptophan | 0.023mg |
|
|
| Threonine | 0.085mg |
|
|
| Isoleucine | 0.114mg |
|
|
| Leucine | 0.133mg |
|
|
| Lysine | 0.114mg |
|
|
| Methionine | 0.018mg |
|
|
| Phenylalanine | 0.097mg |
|
|
| Valine | 0.104mg |
|
|
| Histidine | 0.04mg |
|
|
| Saturated Fat | 0.052g | 0.011g |
|
| Monounsaturated Fat | 0.03g | 0.018g |
|
| Polyunsaturated fat | 0.193g | 0.041g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
258%
10%
Minerals Daily Need Coverage Score
22%
26%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 147mg)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Cardoon is lower in Saturated Fat (difference - 0.041g)
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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.