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  6. Wakame vs. Cardoon

Wakame vs. Cardoon — In-Depth Nutrition Comparison

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Differences between Wakame and Cardoon

  • Wakame has more Manganese, Folate, Iron, Magnesium, Vitamin B2, Phosphorus, and Vitamin B3, while Cardoon has more Potassium, and Vitamin B6.
  • Wakame's daily need coverage for Manganese is 50% higher.
  • Cardoon contains 8 times less Vitamin B2 than Wakame. Wakame contains 0.23mg of Vitamin B2, while Cardoon contains 0.03mg.
  • The amount of Sodium in Cardoon is lower.

The food types used in this comparison are Seaweed, wakame, raw and Cardoon, raw.

Infographic

Wakame 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.
Wakame
Wakame
8
:
2
Cardoon
Cardoon
Contains more Calcium +114.3%
Contains more Iron +211.4%
Contains more Magnesium +154.8%
Contains more Phosphorus +247.8%
Contains more Zinc +123.5%
Contains more Copper +22.9%
Contains more Manganese +446.9%
Contains more Selenium +250%
Contains more Potassium +700%
Contains less Sodium -80.5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +114.3%
Contains more Iron +211.4%
Contains more Magnesium +154.8%
Contains more Phosphorus +247.8%
Contains more Zinc +123.5%
Contains more Copper +22.9%
Contains more Manganese +446.9%
Contains more Selenium +250%
Contains more Potassium +700%
Contains less Sodium -80.5%

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.
Wakame
Wakame
9
:
1
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +106.2%
Contains more Folate +188.2%
Contains more Vitamin B6 +5700%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +50%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +666.7%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B5 +106.2%
Contains more Folate +188.2%
Contains more Vitamin B6 +5700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Cardoon
Cardoon
Contains more Protein +332.9%
Contains more Fats +540%
Contains more Carbs +124.6%
Contains more Other +537.2%
Contains more Water +17.5%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +332.9%
Contains more Fats +540%
Contains more Carbs +124.6%
Contains more Other +537.2%
Contains more Water +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Cardoon
Cardoon
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +431.7%
Contains less Saturated Fat -91.5%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +431.7%
Contains less Saturated Fat -91.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Cardoon Opinion
Net carbs 8.64g 2.47g Wakame
Protein 3.03g 0.7g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 4.07g Wakame
Calories 45kcal 17kcal Wakame
Sugar 0.65g Cardoon
Fiber 0.5g 1.6g Cardoon
Calcium 150mg 70mg Wakame
Iron 2.18mg 0.7mg Wakame
Magnesium 107mg 42mg Wakame
Phosphorus 80mg 23mg Wakame
Potassium 50mg 400mg Cardoon
Sodium 872mg 170mg Cardoon
Zinc 0.38mg 0.17mg Wakame
Copper 0.284mg 0.231mg Wakame
Manganese 1.4mg 0.256mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 2mg Wakame
Vitamin B1 0.06mg 0.02mg Wakame
Vitamin B2 0.23mg 0.03mg Wakame
Vitamin B3 1.6mg 0.3mg Wakame
Vitamin B5 0.697mg 0.338mg Wakame
Vitamin B6 0.002mg 0.116mg Cardoon
Folate 196µg 68µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.011g Cardoon
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.018g Wakame
Polyunsaturated fat 0.218g 0.041g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
10%
Cardoon
Minerals Daily Need Coverage Score
65%
Wakame
26%
Cardoon

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Cardoon
Cardoon contains less Sodium (difference - 702mg)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.119g)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.