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  6. Winter squash vs. Cardoon

Winter squash vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between Winter squash and Cardoon?

  • Winter squash is richer in Vitamin A RAE, and Vitamin C, yet Cardoon is richer in Copper, Folate, and Magnesium.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% higher.
  • Winter squash has 5 times more Vitamin C than Cardoon. Winter squash has 9.6mg of Vitamin C, while Cardoon has 2mg.
  • Winter squash contains less Sodium.

We used Squash, winter, all varieties, cooked, baked, without salt and Cardoon, raw types in this comparison.

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
7
Cardoon
Cardoon
Contains less Sodium -99.4%
Contains more Zinc +29.4%
Contains more Selenium +100%
Contains more Calcium +218.2%
Contains more Iron +59.1%
Contains more Magnesium +223.1%
Contains more Phosphorus +21.1%
Contains more Potassium +66%
Contains more Copper +181.7%
Contains more Manganese +36.9%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains less Sodium -99.4%
Contains more Zinc +29.4%
Contains more Selenium +100%
Contains more Calcium +218.2%
Contains more Iron +59.1%
Contains more Magnesium +223.1%
Contains more Phosphorus +21.1%
Contains more Potassium +66%
Contains more Copper +181.7%
Contains more Manganese +36.9%

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.
Winter squash
Winter squash
7
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +380%
Contains more Vitamin B2 +123.3%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +38.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +44.4%
Contains more Folate +240%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +380%
Contains more Vitamin B2 +123.3%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +38.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +44.4%
Contains more Folate +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Cardoon
Cardoon
Contains more Protein +27.1%
Contains more Fats +250%
Contains more Carbs +117.4%
Contains more Other +61.4%
Equal in Water - 94
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 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 +27.1%
Contains more Fats +250%
Contains more Carbs +117.4%
Contains more Other +61.4%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Cardoon
Cardoon
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +258.5%
Contains less Saturated Fat -84.7%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +44.4%
Contains more Polyunsaturated fat +258.5%
Contains less Saturated Fat -84.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Cardoon Opinion
Net carbs 6.05g 2.47g Winter squash
Protein 0.89g 0.7g Winter squash
Fats 0.35g 0.1g Winter squash
Carbs 8.85g 4.07g Winter squash
Calories 37kcal 17kcal Winter squash
Sugar 3.3g Cardoon
Fiber 2.8g 1.6g Winter squash
Calcium 22mg 70mg Cardoon
Iron 0.44mg 0.7mg Cardoon
Magnesium 13mg 42mg Cardoon
Phosphorus 19mg 23mg Cardoon
Potassium 241mg 400mg Cardoon
Sodium 1mg 170mg Winter squash
Zinc 0.22mg 0.17mg Winter squash
Copper 0.082mg 0.231mg Cardoon
Manganese 0.187mg 0.256mg Cardoon
Selenium 0.4µg 0.2µg Winter squash
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 2mg Winter squash
Vitamin B1 0.016mg 0.02mg Cardoon
Vitamin B2 0.067mg 0.03mg Winter squash
Vitamin B3 0.495mg 0.3mg Winter squash
Vitamin B5 0.234mg 0.338mg Cardoon
Vitamin B6 0.161mg 0.116mg Winter squash
Folate 20µg 68µg Cardoon
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.011g Cardoon
Monounsaturated Fat 0.026g 0.018g Winter squash
Polyunsaturated fat 0.147g 0.041g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
10%
Cardoon
Minerals Daily Need Coverage Score
12%
Winter squash
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 169mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.