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  6. Welsh onion vs. Cardoon

Welsh onion vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between Welsh onion and Cardoon

  • Welsh onion has more Vitamin C, and Iron, however, Cardoon is higher in Copper, Folate, Potassium, Calcium, and Manganese.
  • Welsh onion covers your daily Vitamin C needs 28% more than Cardoon.
  • Cardoon contains 2 times less Phosphorus than Welsh onion. Welsh onion contains 49mg of Phosphorus, while Cardoon contains 23mg.
  • Welsh onion has less Sodium.

Food varieties used in this article are Onions, welsh, raw and Cardoon, raw.

Infographic

Welsh onion 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.
Welsh onion
Welsh onion
5
:
5
Cardoon
Cardoon
Contains more Iron +74.3%
Contains more Phosphorus +113%
Contains less Sodium -90%
Contains more Zinc +205.9%
Contains more Selenium +200%
Contains more Calcium +288.9%
Contains more Magnesium +82.6%
Contains more Potassium +88.7%
Contains more Copper +230%
Contains more Manganese +86.9%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Iron +74.3%
Contains more Phosphorus +113%
Contains less Sodium -90%
Contains more Zinc +205.9%
Contains more Selenium +200%
Contains more Calcium +288.9%
Contains more Magnesium +82.6%
Contains more Potassium +88.7%
Contains more Copper +230%
Contains more Manganese +86.9%

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.
Welsh onion
Welsh onion
7
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +1250%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +61.1%
Contains more Folate +325%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +1250%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +61.1%
Contains more Folate +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Cardoon
Cardoon
Contains more Protein +171.4%
Contains more Fats +300%
Contains more Carbs +59.7%
Contains more Other +61.4%
Equal in Water - 94
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +171.4%
Contains more Fats +300%
Contains more Carbs +59.7%
Contains more Other +61.4%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
2
:
1
Cardoon
Cardoon
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +280.5%
Contains less Saturated Fat -83.6%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +280.5%
Contains less Saturated Fat -83.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Cardoon Opinion
Net carbs 4.1g 2.47g Welsh onion
Protein 1.9g 0.7g Welsh onion
Fats 0.4g 0.1g Welsh onion
Carbs 6.5g 4.07g Welsh onion
Calories 34kcal 17kcal Welsh onion
Sugar 2.18g Cardoon
Fiber 2.4g 1.6g Welsh onion
Calcium 18mg 70mg Cardoon
Iron 1.22mg 0.7mg Welsh onion
Magnesium 23mg 42mg Cardoon
Phosphorus 49mg 23mg Welsh onion
Potassium 212mg 400mg Cardoon
Sodium 17mg 170mg Welsh onion
Zinc 0.52mg 0.17mg Welsh onion
Copper 0.07mg 0.231mg Cardoon
Manganese 0.137mg 0.256mg Cardoon
Selenium 0.6µg 0.2µg Welsh onion
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg Welsh onion
Vitamin C 27mg 2mg Welsh onion
Vitamin B1 0.05mg 0.02mg Welsh onion
Vitamin B2 0.09mg 0.03mg Welsh onion
Vitamin B3 0.4mg 0.3mg Welsh onion
Vitamin B5 0.169mg 0.338mg Cardoon
Vitamin B6 0.072mg 0.116mg Cardoon
Folate 16µg 68µg Cardoon
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.011g Cardoon
Monounsaturated Fat 0.056g 0.018g Welsh onion
Polyunsaturated fat 0.156g 0.041g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
61%
Welsh onion
10%
Cardoon
Minerals Daily Need Coverage Score
17%
Welsh onion
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 153mg)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 39)
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)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.