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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 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

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
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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin CVitamin C +1950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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 CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +589.8%
Contains more FolateFolate +423.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Cardoon Opinion
Calories 28kcal 17kcal Kale
Protein 1.9g 0.7g Kale
Fats 0.4g 0.1g Kale
Vitamin C 41mg 2mg Kale
Net carbs 3.63g 2.47g Kale
Carbs 5.63g 4.07g Kale
Magnesium 18mg 42mg Cardoon
Calcium 72mg 70mg Kale
Potassium 228mg 400mg Cardoon
Iron 0.9mg 0.7mg Kale
Sugar 1.25g Cardoon
Fiber 2g 1.6g Kale
Copper 0.156mg 0.231mg Cardoon
Zinc 0.24mg 0.17mg Kale
Phosphorus 28mg 23mg Kale
Sodium 23mg 170mg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg Kale
Manganese 0.416mg 0.256mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin B1 0.053mg 0.02mg Kale
Vitamin B2 0.07mg 0.03mg Kale
Vitamin B3 0.5mg 0.3mg Kale
Vitamin B5 0.049mg 0.338mg Cardoon
Vitamin B6 0.138mg 0.116mg Kale
Vitamin K 817µg Kale
Folate 13µg 68µg Cardoon
Choline 0.4mg Kale
Saturated Fat 0.052g 0.011g Cardoon
Monounsaturated Fat 0.03g 0.018g Kale
Polyunsaturated fat 0.193g 0.041g Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Cardoon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
238%
Kale
9%
Cardoon
Minerals Daily Need Coverage Score
22%
Kale
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 147mg)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Cardoon
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.

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.