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  6. Marrow-stem Kale vs. Cardoon

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 A, vitamin C, manganese, calcium, folate, fiber, and vitamin B2, while cardoon has more copper and potassium.
  • Marrow-stem Kale covers your daily need for vitamin A, 100% more than cardoon.
  • Marrow-stem Kale contains 18 times more vitamin C than cardoon. While marrow-stem Kale contains 35.3mg of vitamin C, cardoon contains only 2mg.
  • 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
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.
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% 84% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Cardoon DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 2mg 37%
Vitamin A 251µg 0µg 28%
Copper 0.046mg 0.231mg 21%
Manganese 0.658mg 0.256mg 17%
Calcium 232mg 70mg 16%
Vitamin E 2.26mg 15%
Folate 129µg 68µg 15%
Fiber 4g 1.6g 10%
Vitamin B2 0.13mg 0.03mg 8%
Sodium 17mg 170mg 7%
Potassium 213mg 400mg 6%
Protein 3.02g 0.7g 5%
Vitamin B6 0.165mg 0.116mg 4%
Magnesium 27mg 42mg 4%
Choline 23.2mg 4%
Iron 0.47mg 0.7mg 3%
Vitamin B3 0.742mg 0.3mg 3%
Vitamin B1 0.054mg 0.02mg 3%
Selenium 1.3µg 0.2µg 2%
Vitamin B5 0.267mg 0.338mg 1%
Polyunsaturated fat 0.201g 0.041g 1%
Calories 32kcal 17kcal 1%
Fats 0.61g 0.1g 1%
Carbs 5.42g 4.07g 0%
Net carbs 1.42g 2.47g N/A
Sugar 0.46g N/A
Zinc 0.21mg 0.17mg 0%
Phosphorus 25mg 23mg 0%
Saturated fat 0.055g 0.011g 0%
Monounsaturated fat 0.03g 0.018g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

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%

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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. 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.