Cardoon vs. Spelt — In-Depth Nutrition Comparison

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Summary of differences between cardoon and spelt

Cardoon has more folate and potassium, while spelt has more manganese, phosphorus, vitamin B3, iron, zinc, fiber, and vitamin B1.
Spelt covers your daily need for manganese, 36% more than cardoon.
Cardoon contains 34 times more sodium than spelt. While cardoon contains 170mg of sodium, spelt contains only 5mg.

These are the specific foods used in this comparison Cardoon, raw and Spelt, cooked.

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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.

Cardoon

Spelt

Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+179.7%

Contains more MagnesiumMagnesium	+16.7%
Contains more IronIron	+138.6%
Contains more ZincZinc	+635.3%
Contains more PhosphorusPhosphorus	+552.2%
Contains less SodiumSodium	-97.1%
Contains more ManganeseManganese	+326.2%
Contains more SeleniumSelenium	+1900%

~equal in Copper ~0.215mg

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.

Cardoon

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+45%
Contains more FolateFolate	+423.1%

Contains more Vitamin B1Vitamin B1	+415%
Contains more Vitamin B3Vitamin B3	+756.7%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.03mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.256mg	1.091mg	36%
Phosphorus	23mg	150mg	18%
Vitamin B3	0.3mg	2.57mg	14%
Folate	68µg	13µg	14%
Iron	0.7mg	1.67mg	12%
Protein	0.7g	5.5g	10%
Zinc	0.17mg	1.25mg	10%
Fiber	1.6g	3.9g	9%
Potassium	400mg	143mg	8%
Starch		19.57g	8%
Carbs	4.07g	26.44g	7%
Sodium	170mg	5mg	7%
Selenium	0.2µg	4µg	7%
Vitamin B1	0.02mg	0.103mg	7%
Vitamin B5	0.338mg		7%
Calories	17kcal	127kcal	6%
Calcium	70mg	10mg	6%
Vitamin B6	0.116mg	0.08mg	3%
Vitamin C	2mg	0mg	2%
Magnesium	42mg	49mg	2%
Copper	0.231mg	0.215mg	2%
Vitamin E		0.26mg	2%
Fats	0.1g	0.85g	1%
Protein per 100 calories	4.1g	4.3g	N/A
Calories per 10 g protein	243kcal	231kcal	N/A
Weight per 100 calories	588g	79g	N/A
Net carbs	2.47g	22.54g	N/A
Vitamin B2	0.03mg	0.03mg	0%
Saturated fat	0.011g		0%
Monounsaturated fat	0.018g		0%
Polyunsaturated fat	0.041g		0%