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  6. Spinach vs. Cardoon

Spinach vs. Cardoon — In-Depth Nutrition Comparison

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Significant differences between Spinach and Cardoon

  • Spinach has more Vitamin A RAE, Iron, Manganese, Folate, Vitamin B2, Magnesium, Vitamin B6, Vitamin C, and Calcium, however, Cardoon is richer in Copper.
  • Spinach covers your daily Vitamin A RAE needs 58% more than Cardoon.
  • Cardoon has 8 times less Vitamin B2 than Spinach. Spinach has 0.236mg of Vitamin B2, while Cardoon has 0.03mg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Cardoon, raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Cardoon
Cardoon
Contains more Calcium +94.3%
Contains more Iron +410%
Contains more Magnesium +107.1%
Contains more Phosphorus +143.5%
Contains more Potassium +16.5%
Contains less Sodium -58.8%
Contains more Zinc +347.1%
Contains more Manganese +265.2%
Contains more Selenium +650%
Contains more Copper +32.8%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +94.3%
Contains more Iron +410%
Contains more Magnesium +107.1%
Contains more Phosphorus +143.5%
Contains more Potassium +16.5%
Contains less Sodium -58.8%
Contains more Zinc +347.1%
Contains more Manganese +265.2%
Contains more Selenium +650%
Contains more Copper +32.8%

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.
Spinach
Spinach
9
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +390%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B6 +108.6%
Contains more Folate +114.7%
Contains more Vitamin B5 +133.1%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +390%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B6 +108.6%
Contains more Folate +114.7%
Contains more Vitamin B5 +133.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Cardoon
Cardoon
Contains more Protein +324.3%
Contains more Fats +160%
Contains more Other +60.2%
Equal in Carbs - 4.07
Equal in Water - 94
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +324.3%
Contains more Fats +160%
Contains more Other +60.2%
Equal in Carbs - 4.07
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Cardoon
Cardoon
Contains more Polyunsaturated fat +165.9%
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +200%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +165.9%
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Cardoon
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Spinach Cardoon Opinion
Net carbs 1.35g 2.47g Cardoon
Protein 2.97g 0.7g Spinach
Fats 0.26g 0.1g Spinach
Carbs 3.75g 4.07g Cardoon
Calories 23kcal 17kcal Spinach
Sugar 0.43g Cardoon
Fiber 2.4g 1.6g Spinach
Calcium 136mg 70mg Spinach
Iron 3.57mg 0.7mg Spinach
Magnesium 87mg 42mg Spinach
Phosphorus 56mg 23mg Spinach
Potassium 466mg 400mg Spinach
Sodium 70mg 170mg Spinach
Zinc 0.76mg 0.17mg Spinach
Copper 0.174mg 0.231mg Cardoon
Manganese 0.935mg 0.256mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 2mg Spinach
Vitamin B1 0.095mg 0.02mg Spinach
Vitamin B2 0.236mg 0.03mg Spinach
Vitamin B3 0.49mg 0.3mg Spinach
Vitamin B5 0.145mg 0.338mg Cardoon
Vitamin B6 0.242mg 0.116mg Spinach
Folate 146µg 68µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.011g Cardoon
Monounsaturated Fat 0.006g 0.018g Cardoon
Polyunsaturated fat 0.109g 0.041g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
183%
Spinach
10%
Cardoon
Minerals Daily Need Coverage Score
52%
Spinach
26%
Cardoon

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 100mg)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.032g)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.