Wild rice vs. Cardoon — In-Depth Nutrition Comparison

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Differences between wild rice and cardoon

Wild rice has more zinc, phosphorus, and vitamin B3, while cardoon has more copper, folate, potassium, and calcium.
Cardoon's daily need coverage for copper is 12% higher.
Cardoon contains 8 times less zinc than wild rice. Wild rice contains 1.34mg of zinc, while cardoon contains 0.17mg.
The amount of sodium in wild rice is lower.

The food types used in this comparison are Wild rice, cooked and Cardoon, raw.

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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.

Wild rice

Cardoon

Contains more ZincZinc	+688.2%
Contains more PhosphorusPhosphorus	+256.5%
Contains less SodiumSodium	-98.2%
Contains more SeleniumSelenium	+300%

Contains more MagnesiumMagnesium	+31.3%
Contains more CalciumCalcium	+2233.3%
Contains more PotassiumPotassium	+296%
Contains more IronIron	+16.7%
Contains more CopperCopper	+90.9%

~equal in Manganese ~0.256mg

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.

Wild rice

Cardoon

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+160%
Contains more Vitamin B2Vitamin B2	+190%
Contains more Vitamin B3Vitamin B3	+329%
Contains more Vitamin B6Vitamin B6	+16.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+119.5%
Contains more FolateFolate	+161.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.121mg	0.231mg	12%
Zinc	1.34mg	0.17mg	11%
Folate	26µg	68µg	11%
Potassium	101mg	400mg	9%
Phosphorus	82mg	23mg	8%
Protein	3.99g	0.7g	7%
Calcium	3mg	70mg	7%
Sodium	3mg	170mg	7%
Carbs	21.34g	4.07g	6%
Vitamin B3	1.287mg	0.3mg	6%
Calories	101kcal	17kcal	4%
Vitamin B2	0.087mg	0.03mg	4%
Vitamin B5	0.154mg	0.338mg	4%
Vitamin B1	0.052mg	0.02mg	3%
Vitamin C	0mg	2mg	2%
Magnesium	32mg	42mg	2%
Vitamin E	0.24mg		2%
Choline	10.2mg		2%
Iron	0.6mg	0.7mg	1%
Fiber	1.8g	1.6g	1%
Manganese	0.282mg	0.256mg	1%
Selenium	0.8µg	0.2µg	1%
Vitamin B6	0.135mg	0.116mg	1%
Polyunsaturated fat	0.213g	0.041g	1%
Protein per 100 calories	4g	4.1g	N/A
Calories per 10 g protein	253kcal	243kcal	N/A
Weight per 100 calories	99g	588g	N/A
Fats	0.34g	0.1g	0%
Net carbs	19.54g	2.47g	N/A
Sugar	0.73g		N/A
Vitamin K	0.5µg		0%
Saturated fat	0.049g	0.011g	0%
Monounsaturated fat	0.05g	0.018g	0%
Tryptophan	0.049mg		0%
Threonine	0.127mg		0%
Isoleucine	0.167mg		0%
Leucine	0.276mg		0%
Lysine	0.17mg		0%
Methionine	0.119mg		0%
Phenylalanine	0.195mg		0%
Valine	0.232mg		0%
Histidine	0.104mg		0%
Fructose	0.2g		0%