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  6. Purslane vs. Cardoon

Purslane vs. Cardoon — In-Depth Nutrition Comparison

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How are Purslane and Cardoon different?

  • Purslane is higher in Vitamin C, Iron, Vitamin B2, and Magnesium, however, Cardoon is richer in Folate, Copper, and Vitamin B5.
  • Daily need coverage for Vitamin C from Purslane is 21% higher.
  • Purslane contains 4 times more Vitamin B2 than Cardoon. While Purslane contains 0.112mg of Vitamin B2, Cardoon contains only 0.03mg.
  • Purslane has less Sodium.

Purslane, raw and Cardoon, raw are the varieties used in this article.

Infographic

Purslane 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.
Purslane
Purslane
7
:
2
Cardoon
Cardoon
Contains more Iron +184.3%
Contains more Magnesium +61.9%
Contains more Phosphorus +91.3%
Contains more Potassium +23.5%
Contains less Sodium -73.5%
Contains more Manganese +18.4%
Contains more Selenium +350%
Contains more Copper +104.4%
Equal in Calcium - 70
Equal in Zinc - 0.17
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Iron +184.3%
Contains more Magnesium +61.9%
Contains more Phosphorus +91.3%
Contains more Potassium +23.5%
Contains less Sodium -73.5%
Contains more Manganese +18.4%
Contains more Selenium +350%
Contains more Copper +104.4%
Equal in Calcium - 70
Equal in Zinc - 0.17

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.
Purslane
Purslane
5
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +950%
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +273.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +838.9%
Contains more Vitamin B6 +58.9%
Contains more Folate +466.7%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Cardoon
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 +950%
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +273.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +838.9%
Contains more Vitamin B6 +58.9%
Contains more Folate +466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
3
:
2
Cardoon
Cardoon
Contains more Protein +190%
Contains more Fats +260%
Contains more Other +20.4%
Contains more Carbs +20.1%
Equal in Water - 94
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +190%
Contains more Fats +260%
Contains more Other +20.4%
Contains more Carbs +20.1%
Equal in Water - 94

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Cardoon Opinion
Net carbs 3.39g 2.47g Purslane
Protein 2.03g 0.7g Purslane
Fats 0.36g 0.1g Purslane
Carbs 3.39g 4.07g Cardoon
Calories 20kcal 17kcal Purslane
Fiber 1.6g Cardoon
Calcium 65mg 70mg Cardoon
Iron 1.99mg 0.7mg Purslane
Magnesium 68mg 42mg Purslane
Phosphorus 44mg 23mg Purslane
Potassium 494mg 400mg Purslane
Sodium 45mg 170mg Purslane
Zinc 0.17mg 0.17mg
Copper 0.113mg 0.231mg Cardoon
Manganese 0.303mg 0.256mg Purslane
Selenium 0.9µg 0.2µg Purslane
Vitamin A 1320IU 0IU Purslane
Vitamin C 21mg 2mg Purslane
Vitamin B1 0.047mg 0.02mg Purslane
Vitamin B2 0.112mg 0.03mg Purslane
Vitamin B3 0.48mg 0.3mg Purslane
Vitamin B5 0.036mg 0.338mg Cardoon
Vitamin B6 0.073mg 0.116mg Cardoon
Folate 12µg 68µg Cardoon
Saturated Fat 0.011g Purslane
Monounsaturated Fat 0.018g Cardoon
Polyunsaturated fat 0.041g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
19%
Purslane
10%
Cardoon
Minerals Daily Need Coverage Score
30%
Purslane
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 125mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.