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Mustard Greens vs. Cardoon — In-Depth Nutrition Comparison

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Summary of differences between Mustard Greens and Cardoon

  • Mustard Greens has more Vitamin A RAE, and Vitamin C, while Cardoon has more Folate, Copper, Potassium, and Magnesium.
  • Mustard Greens covers your daily need of Vitamin A RAE 69% more than Cardoon.
  • Mustard Greens contains 13 times more Vitamin C than Cardoon. While Mustard Greens contains 25.3mg of Vitamin C, Cardoon contains only 2mg.
  • The amount of Sodium in Mustard Greens is lower.

These are the specific foods used in this comparison Mustard greens, cooked, boiled, drained, without salt and Cardoon, raw.

Infographic

Mustard Greens 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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 +68.6%
Contains more IronIron +24.3%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +223.1%
Contains more PotassiumPotassium +146.9%
Contains more CopperCopper +58.2%

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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 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 +1165%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +44.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +181.7%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more FolateFolate +655.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +265.7%
Contains more FatsFats +370%
Contains more OtherOther +66.2%
~equal in Carbs ~4.07g
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 +511.1%
Contains more Poly. FatPolyunsaturated fat +12.2%
~equal in Saturated Fat ~0.011g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens 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 Mustard Greens Cardoon Opinion
Calories 26kcal 17kcal Mustard Greens
Protein 2.56g 0.7g Mustard Greens
Fats 0.47g 0.1g Mustard Greens
Vitamin C 25.3mg 2mg Mustard Greens
Net carbs 2.51g 2.47g Mustard Greens
Carbs 4.51g 4.07g Mustard Greens
Magnesium 13mg 42mg Cardoon
Calcium 118mg 70mg Mustard Greens
Potassium 162mg 400mg Cardoon
Iron 0.87mg 0.7mg Mustard Greens
Sugar 1.41g Cardoon
Fiber 2g 1.6g Mustard Greens
Copper 0.146mg 0.231mg Cardoon
Zinc 0.22mg 0.17mg Mustard Greens
Phosphorus 42mg 23mg Mustard Greens
Sodium 9mg 170mg Mustard Greens
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Manganese 0.256mg Cardoon
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin B1 0.041mg 0.02mg Mustard Greens
Vitamin B2 0.063mg 0.03mg Mustard Greens
Vitamin B3 0.433mg 0.3mg Mustard Greens
Vitamin B5 0.12mg 0.338mg Cardoon
Vitamin B6 0.098mg 0.116mg Cardoon
Vitamin K 592.7µg Mustard Greens
Folate 9µg 68µg Cardoon
Choline 0.4mg Mustard Greens
Saturated Fat 0.012g 0.011g Cardoon
Monounsaturated Fat 0.11g 0.018g Mustard Greens
Polyunsaturated fat 0.046g 0.041g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
186%
Mustard Greens
9%
Cardoon
Minerals Daily Need Coverage Score
17%
Mustard Greens
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 161mg)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.001g)
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 - $1.4)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.