Quinoa vs. Cardoon — In-Depth Nutrition Comparison

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How are quinoa and cardoon different?

Quinoa is higher in phosphorus, manganese, iron, zinc, vitamin B1, and vitamin B2; however, cardoon is richer in potassium, folate, and calcium.
Daily need coverage for phosphorus for quinoa is 18% higher.
Quinoa contains 6 times more zinc than cardoon. While quinoa contains 1.09mg of zinc, cardoon contains only 0.17mg.
Quinoa has less sodium.

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

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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.

Quinoa

Cardoon

Contains more MagnesiumMagnesium	+52.4%
Contains more IronIron	+112.9%
Contains more ZincZinc	+541.2%
Contains more PhosphorusPhosphorus	+560.9%
Contains less SodiumSodium	-95.9%
Contains more ManganeseManganese	+146.5%
Contains more SeleniumSelenium	+1300%

Contains more CalciumCalcium	+311.8%
Contains more PotassiumPotassium	+132.6%
Contains more CopperCopper	+20.3%

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.

Quinoa

Cardoon

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+435%
Contains more Vitamin B2Vitamin B2	+266.7%
Contains more Vitamin B3Vitamin B3	+37.3%

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+61.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.116mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	152mg	23mg	18%
Manganese	0.631mg	0.256mg	16%
Iron	1.49mg	0.7mg	10%
Zinc	1.09mg	0.17mg	8%
Protein	4.4g	0.7g	7%
Potassium	172mg	400mg	7%
Starch	17.63g		7%
Sodium	7mg	170mg	7%
Vitamin B1	0.107mg	0.02mg	7%
Vitamin B5		0.338mg	7%
Folate	42µg	68µg	7%
Polyunsaturated fat	1.078g	0.041g	7%
Carbs	21.3g	4.07g	6%
Vitamin B2	0.11mg	0.03mg	6%
Calories	120kcal	17kcal	5%
Magnesium	64mg	42mg	5%
Calcium	17mg	70mg	5%
Fiber	2.8g	1.6g	5%
Selenium	2.8µg	0.2µg	5%
Copper	0.192mg	0.231mg	4%
Vitamin E	0.63mg		4%
Choline	23mg		4%
Fats	1.92g	0.1g	3%
Vitamin C	0mg	2mg	2%
Vitamin B3	0.412mg	0.3mg	1%
Vitamin B6	0.123mg	0.116mg	1%
Saturated fat	0.231g	0.011g	1%
Monounsaturated fat	0.528g	0.018g	1%
Protein per 100 calories	3.7g	4.1g	N/A
Calories per 10 g protein	273kcal	243kcal	N/A
Weight per 100 calories	83g	588g	N/A
Net carbs	18.5g	2.47g	N/A
Sugar	0.87g		N/A
Tryptophan	0.052mg		0%
Threonine	0.131mg		0%
Isoleucine	0.157mg		0%
Leucine	0.261mg		0%
Lysine	0.239mg		0%
Methionine	0.096mg		0%
Phenylalanine	0.185mg		0%
Valine	0.185mg		0%
Histidine	0.127mg		0%
Omega-3 - DHA	0.015g		N/A