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  6. Red leaf lettuce vs. Cardoon

Red leaf lettuce vs. Cardoon — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Cardoon different?

  • Red leaf lettuce is higher in Vitamin A RAE, and Iron, however, Cardoon is richer in Copper, Folate, Magnesium, and Potassium.
  • Daily need coverage for Vitamin A RAE from Red leaf lettuce is 42% higher.
  • Red leaf lettuce contains 2 times more Iron than Cardoon. While Red leaf lettuce contains 1.2mg of Iron, Cardoon contains only 0.7mg.
  • Red leaf lettuce has less Sodium.

Lettuce, red leaf, raw and Cardoon, raw are the varieties used in this article.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
5
:
5
Cardoon
Cardoon
Contains more Iron +71.4%
Contains more Phosphorus +21.7%
Contains less Sodium -85.3%
Contains more Zinc +17.6%
Contains more Selenium +650%
Contains more Calcium +112.1%
Contains more Magnesium +250%
Contains more Potassium +113.9%
Contains more Copper +725%
Contains more Manganese +26.1%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Iron +71.4%
Contains more Phosphorus +21.7%
Contains less Sodium -85.3%
Contains more Zinc +17.6%
Contains more Selenium +650%
Contains more Calcium +112.1%
Contains more Magnesium +250%
Contains more Potassium +113.9%
Contains more Copper +725%
Contains more Manganese +26.1%

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.
Red leaf lettuce
Red leaf lettuce
7
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +85%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B5 +134.7%
Contains more Vitamin B6 +16%
Contains more Folate +88.9%
Equal in Vitamin B3 - 0.3
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +85%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B5 +134.7%
Contains more Vitamin B6 +16%
Contains more Folate +88.9%
Equal in Vitamin B3 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Cardoon
Cardoon
Contains more Protein +90%
Contains more Fats +120%
Contains more Carbs +80.1%
Contains more Other +105.5%
Equal in Water - 94
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +90%
Contains more Fats +120%
Contains more Carbs +80.1%
Contains more Other +105.5%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Cardoon
Cardoon
Contains more Polyunsaturated fat +75.6%
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +260%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +75.6%
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +260%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Cardoon Opinion
Net carbs 1.36g 2.47g Cardoon
Protein 1.33g 0.7g Red leaf lettuce
Fats 0.22g 0.1g Red leaf lettuce
Carbs 2.26g 4.07g Cardoon
Calories 16kcal 17kcal Cardoon
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Cardoon
Fiber 0.9g 1.6g Cardoon
Calcium 33mg 70mg Cardoon
Iron 1.2mg 0.7mg Red leaf lettuce
Magnesium 12mg 42mg Cardoon
Phosphorus 28mg 23mg Red leaf lettuce
Potassium 187mg 400mg Cardoon
Sodium 25mg 170mg Red leaf lettuce
Zinc 0.2mg 0.17mg Red leaf lettuce
Copper 0.028mg 0.231mg Cardoon
Manganese 0.203mg 0.256mg Cardoon
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin A 7492IU 0IU Red leaf lettuce
Vitamin A RAE 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 2mg Red leaf lettuce
Vitamin B1 0.064mg 0.02mg Red leaf lettuce
Vitamin B2 0.077mg 0.03mg Red leaf lettuce
Vitamin B3 0.321mg 0.3mg Red leaf lettuce
Vitamin B5 0.144mg 0.338mg Cardoon
Vitamin B6 0.1mg 0.116mg Cardoon
Folate 36µg 68µg Cardoon
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.011g Cardoon
Monounsaturated Fat 0.005g 0.018g Cardoon
Polyunsaturated fat 0.072g 0.041g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
10%
Cardoon
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 145mg)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.006g)
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 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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.