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.
| 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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +61.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +528.6% |
| Contains more FatsFats | +1820% |
| Contains more CarbsCarbs | +423.3% |
| Contains more WaterWater | +31.3% |
| Contains more OtherOther | +46.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2833.3% |
| Contains more Poly. FatPolyunsaturated fat | +2529.3% |
| Contains less Sat. FatSaturated fat | -95.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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% |
| Vitamin B1 | 0.107mg | 0.02mg | 7% |
| Polyunsaturated fat | 1.078g | 0.041g | 7% |
| Folate | 42µg | 68µg | 7% |
| Vitamin B5 | 0.338mg | 7% | |
| Protein | 4.4g | 0.7g | 7% |
| Potassium | 172mg | 400mg | 7% |
| Sodium | 7mg | 170mg | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 4.07g | 6% |
| Vitamin B2 | 0.11mg | 0.03mg | 6% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Calories | 120kcal | 17kcal | 5% |
| Fiber | 2.8g | 1.6g | 5% |
| Calcium | 17mg | 70mg | 5% |
| Magnesium | 64mg | 42mg | 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% |
| Saturated fat | 0.231g | 0.011g | 1% |
| Monounsaturated fat | 0.528g | 0.018g | 1% |
| Vitamin B6 | 0.123mg | 0.116mg | 1% |
| Vitamin B3 | 0.412mg | 0.3mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
9%
Minerals Daily Need Coverage Score
38%
26%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 163mg)
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Cardoon is lower in Saturated fat (difference - 0.22g)
Which food is lower in glycemic index?
Cardoon is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.