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  6. Escarole vs. Cardoon

Escarole vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between escarole and cardoon?

  • Escarole is richer in vitamin A, vitamin B5, and manganese, yet cardoon is richer in copper, vitamin B6, and magnesium.
  • Escarole's daily need coverage for vitamin A is 38% higher.
  • Escarole has 4 times more zinc than cardoon. Escarole has 0.69mg of zinc, while cardoon has 0.17mg.
  • Escarole contains less sodium.

We used Escarole, cooked, boiled, drained, no salt added and Cardoon, raw types in this comparison.

Infographic

Escarole 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
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 ZincZinc +305.9%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +50.4%
Contains more MagnesiumMagnesium +223.1%
Contains more CalciumCalcium +52.2%
Contains more PotassiumPotassium +63.3%
Contains more CopperCopper +165.5%
~equal in Iron ~0.7mg
~equal in Phosphorus ~23mg
~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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
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 +65%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.7%
Contains more Vitamin B6Vitamin B6 +625%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Cardoon DV% diff.
Vitamin K 211.9µg 177%
Copper 0.087mg 0.231mg 16%
Vitamin A 94µg 0µg 10%
Vitamin B5 0.826mg 0.338mg 10%
Vitamin B6 0.016mg 0.116mg 8%
Magnesium 13mg 42mg 7%
Sodium 19mg 170mg 7%
Manganese 0.385mg 0.256mg 6%
Potassium 245mg 400mg 5%
Fiber 2.8g 1.6g 5%
Zinc 0.69mg 0.17mg 5%
Vitamin E 0.4mg 3%
Vitamin B1 0.059mg 0.02mg 3%
Folate 78µg 68µg 3%
Choline 15.4mg 3%
Calcium 46mg 70mg 2%
Vitamin B2 0.062mg 0.03mg 2%
Protein 1.15g 0.7g 1%
Vitamin C 3.3mg 2mg 1%
Calories 19kcal 17kcal 0%
Protein per 100 calories 6.1g 4.1g N/A
Calories per 10 g protein 165kcal 243kcal N/A
Weight per 100 calories 526g 588g N/A
Fats 0.18g 0.1g 0%
Net carbs 0.27g 2.47g N/A
Carbs 3.07g 4.07g 0%
Iron 0.72mg 0.7mg 0%
Sugar 0.23g N/A
Phosphorus 22mg 23mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.312mg 0.3mg 0%
Saturated fat 0.042g 0.011g 0%
Monounsaturated fat 0.004g 0.018g 0%
Polyunsaturated fat 0.081g 0.041g 0%
Tryptophan 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.058mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +64.3%
Contains more FatsFats +80%
Contains more OtherOther +15.9%
Contains more CarbsCarbs +32.6%
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 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 Poly. FatPolyunsaturated fat +97.6%
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +350%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.