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  6. Cardoon vs. Endive

Cardoon vs. Endive — In-Depth Nutrition Comparison

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A recap on the differences between cardoon and endive

  • Cardoon has more copper, vitamin B6, and magnesium; however, endive is higher in vitamin A, folate, vitamin B5, manganese, fiber, and zinc.
  • Endive covers your daily vitamin A needs 43% more than cardoon.
  • Endive contains 8 times less sodium than cardoon. Cardoon contains 170mg of sodium, while endive contains 22mg.

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

Infographic

Cardoon vs Endive 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.
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%
Endive
Endive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +34.6%
Contains more PotassiumPotassium +27.4%
Contains more CopperCopper +133.3%
Contains more IronIron +18.6%
Contains more ZincZinc +364.7%
Contains more PhosphorusPhosphorus +21.7%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +64.1%
~equal in Selenium ~0.2µg

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.
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%
Endive
Endive
9
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 22% 0% 36% 8.8% 20% 17% 7.5% 54% 4.6% 0% 578% 107%
Contains more Vitamin B6Vitamin B6 +480%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +166.3%
Contains more FolateFolate +108.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardoon Endive DV% diff.
Vitamin K 231µg 193%
Folate 68µg 142µg 19%
Copper 0.231mg 0.099mg 15%
Vitamin A 0µg 108µg 12%
Vitamin B5 0.338mg 0.9mg 11%
Manganese 0.256mg 0.42mg 7%
Vitamin B6 0.116mg 0.02mg 7%
Magnesium 42mg 15mg 6%
Fiber 1.6g 3.1g 6%
Zinc 0.17mg 0.79mg 6%
Sodium 170mg 22mg 6%
Vitamin C 2mg 6.5mg 5%
Vitamin B1 0.02mg 0.08mg 5%
Potassium 400mg 314mg 3%
Vitamin E 0.44mg 3%
Vitamin B2 0.03mg 0.075mg 3%
Choline 16.8mg 3%
Calcium 70mg 52mg 2%
Iron 0.7mg 0.83mg 2%
Protein 0.7g 1.25g 1%
Phosphorus 23mg 28mg 1%
Vitamin B3 0.3mg 0.4mg 1%
Calories 17kcal 17kcal 0%
Protein per 100 calories 4.1g 7.4g N/A
Calories per 10 g protein 243kcal 136kcal N/A
Weight per 100 calories 588g 588g N/A
Fats 0.1g 0.2g 0%
Net carbs 2.47g 0.25g N/A
Carbs 4.07g 3.35g 0%
Sugar 0.25g N/A
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.011g 0.048g 0%
Monounsaturated fat 0.018g 0.004g 0%
Polyunsaturated fat 0.041g 0.087g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Endive
Endive
3
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more CarbsCarbs +21.5%
Contains more ProteinProtein +78.6%
Contains more FatsFats +100%
Contains more OtherOther +24.8%
~equal in Water ~93.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +112.2%

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.