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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +94.3%
Contains more PotassiumPotassium +16.5%
Contains more IronIron +410%
Contains more ZincZinc +347.1%
Contains more PhosphorusPhosphorus +143.5%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +265.2%
Contains more SeleniumSelenium +650%
Contains more CopperCopper +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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +686.7%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.7%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +133.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +324.3%
Contains more FatsFats +160%
Contains more OtherOther +60.2%
~equal in Carbs ~4.07g
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
16% 26% 59%
Saturated Fat: Sat. Fat 0.011 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Poly. FatPolyunsaturated fat +165.9%
Contains less Sat. FatSaturated Fat -74.4%
Contains more Mono. FatMonounsaturated 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
Calories 23kcal 17kcal Spinach
Protein 2.97g 0.7g Spinach
Fats 0.26g 0.1g Spinach
Vitamin C 9.8mg 2mg Spinach
Net carbs 1.35g 2.47g Cardoon
Carbs 3.75g 4.07g Cardoon
Magnesium 87mg 42mg Spinach
Calcium 136mg 70mg Spinach
Potassium 466mg 400mg Spinach
Iron 3.57mg 0.7mg Spinach
Sugar 0.43g Cardoon
Fiber 2.4g 1.6g Spinach
Copper 0.174mg 0.231mg Cardoon
Zinc 0.76mg 0.17mg Spinach
Phosphorus 56mg 23mg Spinach
Sodium 70mg 170mg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg Spinach
Manganese 0.935mg 0.256mg Spinach
Selenium 1.5µg 0.2µg 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
Vitamin K 493.6µg Spinach
Folate 146µg 68µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.043g 0.011g Cardoon
Monounsaturated Fat 0.006g 0.018g Cardoon
Polyunsaturated fat 0.109g 0.041g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Cardoon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
170%
Spinach
9%
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.