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  6. Zucchini vs. Cardoon

Zucchini vs. Cardoon — In-Depth Nutrition Comparison

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How are Zucchini and Cardoon different?

  • Zucchini is higher in Vitamin C, however, Cardoon is richer in Copper, Folate, Magnesium, and Calcium.
  • Daily need coverage for Copper from Cardoon is 20% higher.
  • Zucchini contains 9 times more Vitamin C than Cardoon. While Zucchini contains 17.9mg of Vitamin C, Cardoon contains only 2mg.
  • Zucchini has less Sodium.

Squash, summer, zucchini, includes skin, raw and Cardoon, raw are the varieties used in this article.

Infographic

Zucchini 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.
Zucchini
Zucchini
3
:
6
Cardoon
Cardoon
Contains more Phosphorus +65.2%
Contains less Sodium -95.3%
Contains more Zinc +88.2%
Contains more Calcium +337.5%
Contains more Iron +89.2%
Contains more Magnesium +133.3%
Contains more Potassium +53.3%
Contains more Copper +335.8%
Contains more Manganese +44.6%
Equal in Selenium - 0.2
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Phosphorus +65.2%
Contains less Sodium -95.3%
Contains more Zinc +88.2%
Contains more Calcium +337.5%
Contains more Iron +89.2%
Contains more Magnesium +133.3%
Contains more Potassium +53.3%
Contains more Copper +335.8%
Contains more Manganese +44.6%
Equal in Selenium - 0.2

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.
Zucchini
Zucchini
8
:
2
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +795%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +213.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +40.5%
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 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 +795%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +213.3%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +40.5%
Contains more Vitamin B5 +65.7%
Contains more Folate +183.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
3
:
2
Cardoon
Cardoon
Contains more Protein +72.9%
Contains more Fats +220%
Contains more Carbs +30.9%
Contains more Other +98.2%
Equal in Water - 94
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +72.9%
Contains more Fats +220%
Contains more Carbs +30.9%
Contains more Other +98.2%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Cardoon
Cardoon
Contains more Polyunsaturated fat +122%
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +63.6%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Polyunsaturated fat +122%
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Cardoon Opinion
Net carbs 2.11g 2.47g Cardoon
Protein 1.21g 0.7g Zucchini
Fats 0.32g 0.1g Zucchini
Carbs 3.11g 4.07g Cardoon
Calories 17kcal 17kcal
Fructose 1.38g Zucchini
Sugar 2.5g Cardoon
Fiber 1g 1.6g Cardoon
Calcium 16mg 70mg Cardoon
Iron 0.37mg 0.7mg Cardoon
Magnesium 18mg 42mg Cardoon
Phosphorus 38mg 23mg Zucchini
Potassium 261mg 400mg Cardoon
Sodium 8mg 170mg Zucchini
Zinc 0.32mg 0.17mg Zucchini
Copper 0.053mg 0.231mg Cardoon
Manganese 0.177mg 0.256mg Cardoon
Selenium 0.2µg 0.2µg
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 2mg Zucchini
Vitamin B1 0.045mg 0.02mg Zucchini
Vitamin B2 0.094mg 0.03mg Zucchini
Vitamin B3 0.451mg 0.3mg Zucchini
Vitamin B5 0.204mg 0.338mg Cardoon
Vitamin B6 0.163mg 0.116mg Zucchini
Folate 24µg 68µg Cardoon
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.011g Cardoon
Monounsaturated Fat 0.011g 0.018g Cardoon
Polyunsaturated fat 0.091g 0.041g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
16%
Zucchini
10%
Cardoon
Minerals Daily Need Coverage Score
12%
Zucchini
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 162mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 15)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $0.4)
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)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.