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  6. Arugula vs. Cardoon

Arugula vs. Cardoon — In-Depth Nutrition Comparison

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Differences between arugula and cardoon

  • Arugula has more vitamin C, vitamin A, iron, calcium, and folate, while cardoon has more copper.
  • Cardoon's daily need coverage for copper is 17% higher.
  • The amount of sodium in arugula is lower.

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

Infographic

Arugula vs Cardoon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +11.9%
Contains more CalciumCalcium +128.6%
Contains more IronIron +108.6%
Contains more ZincZinc +176.5%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +25.4%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +203.9%
~equal in Potassium ~400mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.6%
Contains more Vitamin B6Vitamin B6 +58.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Cardoon DV% diff.
Vitamin K 108.6µg 91%
Copper 0.076mg 0.231mg 17%
Vitamin C 15mg 2mg 14%
Vitamin A 119µg 0µg 13%
Iron 1.46mg 0.7mg 10%
Calcium 160mg 70mg 9%
Folate 97µg 68µg 7%
Sodium 27mg 170mg 6%
Protein 2.58g 0.7g 4%
Phosphorus 52mg 23mg 4%
Vitamin B2 0.086mg 0.03mg 4%
Zinc 0.47mg 0.17mg 3%
Vitamin E 0.43mg 3%
Manganese 0.321mg 0.256mg 3%
Vitamin B6 0.073mg 0.116mg 3%
Choline 15.3mg 3%
Vitamin B1 0.044mg 0.02mg 2%
Vitamin B5 0.437mg 0.338mg 2%
Polyunsaturated fat 0.319g 0.041g 2%
Fats 0.66g 0.1g 1%
Magnesium 47mg 42mg 1%
Potassium 369mg 400mg 1%
Calories 25kcal 17kcal 0%
Protein per 100 calories 10g 4.1g N/A
Calories per 10 g protein 97kcal 243kcal N/A
Weight per 100 calories 400g 588g N/A
Net carbs 2.05g 2.47g N/A
Carbs 3.65g 4.07g 0%
Sugar 2.05g N/A
Fiber 1.6g 1.6g 0%
Selenium 0.3µg 0.2µg 0%
Vitamin B3 0.305mg 0.3mg 0%
Saturated fat 0.086g 0.011g 0%
Monounsaturated fat 0.049g 0.018g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +268.6%
Contains more FatsFats +560%
Contains more CarbsCarbs +11.5%
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +172.2%
Contains more Poly. FatPolyunsaturated fat +678%
Contains less Sat. FatSaturated fat -87.2%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.