Cardoon vs. Kale — In-Depth Nutrition Comparison
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What are the main differences between cardoon and kale?
- Cardoon is richer in folate, copper, vitamin B5, magnesium, and potassium, yet kale is richer in vitamin A, vitamin C, and manganese.
- Kale's daily need coverage for vitamin A is 76% higher.
- Cardoon has 7 times more sodium than kale. Cardoon has 170mg of sodium, while kale has 23mg.
We used Cardoon, raw and Kale, cooked, boiled, drained, without salt types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +75.4% |
| Contains more CopperCopper | +48.1% |
| Contains more IronIron | +28.6% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +21.7% |
| Contains less SodiumSodium | -86.5% |
| Contains more ManganeseManganese | +62.5% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin B5Vitamin B5 | +589.8% |
| Contains more FolateFolate | +423.1% |
| Contains more Vitamin CVitamin C | +1950% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +165% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 0µg | 681µg | 76% |
| Vitamin C | 2mg | 41mg | 43% |
| Folate | 68µg | 13µg | 14% |
| Copper | 0.231mg | 0.156mg | 8% |
| Manganese | 0.256mg | 0.416mg | 7% |
| Magnesium | 42mg | 18mg | 6% |
| Sodium | 170mg | 23mg | 6% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B5 | 0.338mg | 0.049mg | 6% |
| Potassium | 400mg | 228mg | 5% |
| Iron | 0.7mg | 0.9mg | 3% |
| Vitamin B1 | 0.02mg | 0.053mg | 3% |
| Vitamin B2 | 0.03mg | 0.07mg | 3% |
| Protein | 0.7g | 1.9g | 2% |
| Fiber | 1.6g | 2g | 2% |
| Vitamin B6 | 0.116mg | 0.138mg | 2% |
| Calories | 17kcal | 28kcal | 1% |
| Carbs | 4.07g | 5.63g | 1% |
| Zinc | 0.17mg | 0.24mg | 1% |
| Phosphorus | 23mg | 28mg | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Vitamin B3 | 0.3mg | 0.5mg | 1% |
| Polyunsaturated fat | 0.041g | 0.193g | 1% |
| Protein per 100 calories | 4.1g | 6.8g | N/A |
| Calories per 10 g protein | 243kcal | 147kcal | N/A |
| Weight per 100 calories | 588g | 357g | N/A |
| Fats | 0.1g | 0.4g | 0% |
| Net carbs | 2.47g | 3.63g | N/A |
| Calcium | 70mg | 72mg | 0% |
| Sugar | 1.25g | N/A | |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.011g | 0.052g | 0% |
| Monounsaturated fat | 0.018g | 0.03g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +171.4% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +38.3% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.8% |
| Contains more Mono. FatMonounsaturated fat | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +370.7% |
