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Marrow-stem Kale vs. Cardoon — In-Depth Nutrition Comparison

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Summary of differences between Marrow-stem Kale and Cardoon

  • Marrow-stem Kale has more Vitamin C, Vitamin A RAE, Manganese, Calcium, Folate, Fiber, and Vitamin B2, while Cardoon has more Copper, and Potassium.
  • Marrow-stem Kale covers your daily need of Vitamin C 37% more than Cardoon.
  • The amount of Sodium in Marrow-stem Kale is lower.

These are the specific foods used in this comparison Collards, raw and Cardoon, raw.

Infographic

Marrow-stem Kale vs Cardoon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 CalciumCalcium +231.4%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +157%
Contains more SeleniumSelenium +550%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +87.8%
Contains more IronIron +48.9%
Contains more CopperCopper +402.2%
~equal in Phosphorus ~23mg

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.
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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +1665%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +89.7%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +26.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +331.4%
Contains more FatsFats +510%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +17.7%
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 +390.2%
Contains less Sat. FatSaturated Fat -80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cardoon Opinion
Calories 32kcal 17kcal Marrow-stem Kale
Protein 3.02g 0.7g Marrow-stem Kale
Fats 0.61g 0.1g Marrow-stem Kale
Vitamin C 35.3mg 2mg Marrow-stem Kale
Net carbs 1.42g 2.47g Cardoon
Carbs 5.42g 4.07g Marrow-stem Kale
Magnesium 27mg 42mg Cardoon
Calcium 232mg 70mg Marrow-stem Kale
Potassium 213mg 400mg Cardoon
Iron 0.47mg 0.7mg Cardoon
Sugar 0.46g Cardoon
Fiber 4g 1.6g Marrow-stem Kale
Copper 0.046mg 0.231mg Cardoon
Zinc 0.21mg 0.17mg Marrow-stem Kale
Phosphorus 25mg 23mg Marrow-stem Kale
Sodium 17mg 170mg Marrow-stem Kale
Vitamin A 5019IU 0IU Marrow-stem Kale
Vitamin A RAE 251µg 0µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Manganese 0.658mg 0.256mg Marrow-stem Kale
Selenium 1.3µg 0.2µg Marrow-stem Kale
Vitamin B1 0.054mg 0.02mg Marrow-stem Kale
Vitamin B2 0.13mg 0.03mg Marrow-stem Kale
Vitamin B3 0.742mg 0.3mg Marrow-stem Kale
Vitamin B5 0.267mg 0.338mg Cardoon
Vitamin B6 0.165mg 0.116mg Marrow-stem Kale
Vitamin K 437.1µg Marrow-stem Kale
Folate 129µg 68µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.055g 0.011g Cardoon
Monounsaturated Fat 0.03g 0.018g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.041g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Cardoon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
137%
Marrow-stem Kale
9%
Cardoon
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 153mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 32)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.