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Olive vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between Olive and Cardoon

  • Olive has more Iron, and Fiber, however, Cardoon is higher in Folate, Potassium, Manganese, Magnesium, Vitamin B6, and Vitamin B5.
  • Olive covers your daily Iron needs 33% more than Cardoon.
  • Cardoon contains 129 times less Saturated Fat than Olive. Olive contains 1.415g of Saturated Fat, while Cardoon contains 0.011g.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Cardoon, raw.

Infographic

Olive 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.
Olive
5
:
Contains more Calcium +25.7%
Contains more Iron +371.4%
Contains more Zinc +29.4%
Contains more Selenium +350%
Contains more Magnesium +950%
Contains more Phosphorus +666.7%
Contains more Potassium +4900%
Contains less Sodium -76.9%
Contains more Manganese +1180%
Equal in Copper - 0.231
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +25.7%
Contains more Iron +371.4%
Contains more Zinc +29.4%
Contains more Selenium +350%
Contains more Magnesium +950%
Contains more Phosphorus +666.7%
Contains more Potassium +4900%
Contains less Sodium -76.9%
Contains more Manganese +1180%
Equal in Copper - 0.231

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.
Olive
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +710.8%
Contains more Vitamin B5 +2153.3%
Contains more Vitamin B6 +1188.9%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +710.8%
Contains more Vitamin B5 +2153.3%
Contains more Vitamin B6 +1188.9%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
4
:
Contains more Protein +20%
Contains more Fats +10580%
Contains more Carbs +53.8%
Contains more Other +97.3%
Contains more Water +17.5%
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +20%
Contains more Fats +10580%
Contains more Carbs +53.8%
Contains more Other +97.3%
Contains more Water +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
:
Contains more Monounsaturated Fat +43722.2%
Contains more Polyunsaturated fat +2122%
Contains less Saturated Fat -99.2%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +43722.2%
Contains more Polyunsaturated fat +2122%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Cardoon Opinion
Net carbs 3.06g 2.47g Olive
Protein 0.84g 0.7g Olive
Fats 10.68g 0.1g Olive
Carbs 6.26g 4.07g Olive
Calories 115kcal 17kcal Olive
Fiber 3.2g 1.6g Olive
Calcium 88mg 70mg Olive
Iron 3.3mg 0.7mg Olive
Magnesium 4mg 42mg Cardoon
Phosphorus 3mg 23mg Cardoon
Potassium 8mg 400mg Cardoon
Sodium 735mg 170mg Cardoon
Zinc 0.22mg 0.17mg Olive
Copper 0.251mg 0.231mg Olive
Manganese 0.02mg 0.256mg Cardoon
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 2mg Cardoon
Vitamin B1 0.003mg 0.02mg Cardoon
Vitamin B2 0mg 0.03mg Cardoon
Vitamin B3 0.037mg 0.3mg Cardoon
Vitamin B5 0.015mg 0.338mg Cardoon
Vitamin B6 0.009mg 0.116mg Cardoon
Folate 0µg 68µg Cardoon
Vitamin K 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.011g Cardoon
Monounsaturated Fat 7.888g 0.018g Olive
Polyunsaturated fat 0.911g 0.041g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
10%
Cardoon
Minerals Daily Need Coverage Score
35%
Olive
26%
Cardoon

Comparison summary

Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cardoon
Cardoon contains less Sodium (difference - 565mg)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 1.404g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 0)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $3.5)
Which food is richer in vitamins?
Cardoon
Cardoon is relatively richer in vitamins
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.