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  6. Wheat vs. Cardoon

Wheat vs. Cardoon — In-Depth Nutrition Comparison

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Differences between wheat and cardoon

  • Wheat has more selenium, manganese, phosphorus, zinc, iron, vitamin B3, and fiber, while cardoon has more folate and potassium.
  • Wheat's daily need coverage for selenium is 58% higher.
  • Cardoon contains 11 times less zinc than wheat. Wheat contains 1.84mg of zinc, while cardoon contains 0.17mg.
  • The amount of sodium in wheat is lower.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Cardoon, raw.

Infographic

Wheat 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.
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +14.3%
Contains more IronIron +151.4%
Contains more ZincZinc +982.4%
Contains more PhosphorusPhosphorus +539.1%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +302.3%
Contains more SeleniumSelenium +15850%
Contains more CalciumCalcium +677.8%
Contains more PotassiumPotassium +143.9%
Contains more CopperCopper +11.6%

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.
Wheat
Wheat
3
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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B3Vitamin B3 +668.3%
Contains more Vitamin B6Vitamin B6 +65.7%
Contains more FolateFolate +518.2%
~equal in Vitamin D ~0µg
~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 Wheat Cardoon DV% diff.
Selenium 31.9µg 0.2µg 58%
Manganese 1.03mg 0.256mg 34%
Phosphorus 147mg 23mg 18%
Zinc 1.84mg 0.17mg 15%
Folate 11µg 68µg 14%
Iron 1.76mg 0.7mg 13%
Vitamin B3 2.305mg 0.3mg 13%
Fiber 4.3g 1.6g 11%
Protein 5.71g 0.7g 10%
Carbs 27.6g 4.07g 8%
Potassium 164mg 400mg 7%
Sodium 8mg 170mg 7%
Vitamin B5 0.338mg 7%
Calories 132kcal 17kcal 6%
Calcium 9mg 70mg 6%
Vitamin B1 0.095mg 0.02mg 6%
Vitamin B6 0.07mg 0.116mg 4%
Copper 0.207mg 0.231mg 3%
Vitamin C 2mg 2%
Vitamin E 0.24mg 2%
Fats 0.83g 0.1g 1%
Magnesium 48mg 42mg 1%
Polyunsaturated fat 0.243g 0.041g 1%
Protein per 100 calories 4.3g 4.1g N/A
Calories per 10 g protein 231kcal 243kcal N/A
Weight per 100 calories 76g 588g N/A
Net carbs 23.3g 2.47g N/A
Sugar 3.07g N/A
Vitamin B2 0.03mg 0.03mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.011g 0%
Monounsaturated fat 0.084g 0.018g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +715.7%
Contains more FatsFats +730%
Contains more CarbsCarbs +578.1%
Contains more WaterWater +44.2%
Contains more OtherOther +66.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 +366.7%
Contains more Poly. FatPolyunsaturated fat +492.7%
Contains less Sat. FatSaturated fat -85.7%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.