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Scallion vs. Cardoon — In-Depth Nutrition Comparison

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Summary of differences between Scallion and Cardoon

  • Scallion has more Vitamin C, Iron, and Vitamin A RAE, while Cardoon has more Copper, Vitamin B5, and Magnesium.
  • Scallion covers your daily need of Vitamin C 19% more than Cardoon.
  • The amount of Sodium in Scallion is lower.

These are the specific foods used in this comparison Onions, spring or scallions (includes tops and bulb), raw and Cardoon, raw.

Infographic

Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 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 IronIron +111.4%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +44.9%
Contains more CopperCopper +178.3%
Contains more ManganeseManganese +60%
~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.
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 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
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 +840%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +350.7%
Contains more Vitamin B6Vitamin B6 +90.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~68µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 +161.4%
Contains more FatsFats +90%
Contains more CarbsCarbs +80.3%
Contains more OtherOther +39.5%
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 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 +50%
Contains more Poly. FatPolyunsaturated fat +80.5%
Contains less Sat. FatSaturated Fat -65.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Scallion 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 Scallion Cardoon Opinion
Calories 32kcal 17kcal Scallion
Protein 1.83g 0.7g Scallion
Fats 0.19g 0.1g Scallion
Vitamin C 18.8mg 2mg Scallion
Net carbs 4.74g 2.47g Scallion
Carbs 7.34g 4.07g Scallion
Magnesium 20mg 42mg Cardoon
Calcium 72mg 70mg Scallion
Potassium 276mg 400mg Cardoon
Iron 1.48mg 0.7mg Scallion
Sugar 2.33g Cardoon
Fiber 2.6g 1.6g Scallion
Copper 0.083mg 0.231mg Cardoon
Zinc 0.39mg 0.17mg Scallion
Phosphorus 37mg 23mg Scallion
Sodium 16mg 170mg Scallion
Vitamin A 997IU 0IU Scallion
Vitamin A RAE 50µg 0µg Scallion
Vitamin E 0.55mg Scallion
Manganese 0.16mg 0.256mg Cardoon
Selenium 0.6µg 0.2µg Scallion
Vitamin B1 0.055mg 0.02mg Scallion
Vitamin B2 0.08mg 0.03mg Scallion
Vitamin B3 0.525mg 0.3mg Scallion
Vitamin B5 0.075mg 0.338mg Cardoon
Vitamin B6 0.061mg 0.116mg Cardoon
Vitamin K 207µg Scallion
Folate 64µg 68µg Cardoon
Choline 5.7mg Scallion
Saturated Fat 0.032g 0.011g Cardoon
Monounsaturated Fat 0.027g 0.018g Scallion
Polyunsaturated fat 0.074g 0.041g Scallion
Tryptophan 0.02mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg Scallion
Methionine 0.02mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion 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
59%
Scallion
9%
Cardoon
Minerals Daily Need Coverage Score
20%
Scallion
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 154mg)
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.021g)
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 - $0.2)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.