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Almond butter vs. Cardamom — In-Depth Nutrition Comparison

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Differences between almond butter and cardamom

  • Almond butter has more copper, vitamin B2, and phosphorus, while cardamom has more manganese, iron, fiber, zinc, vitamin C, and vitamin B1.
  • Cardamom's daily need coverage for manganese is 1125% higher.
  • Cardamom contains 6 times less saturated fat than almond butter. Almond butter contains 4.152g of saturated fat, while cardamom contains 0.68g.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Spices, cardamom.

Infographic

Almond butter vs Cardamom 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more MagnesiumMagnesium +21.8%
Contains more CopperCopper +143.9%
Contains more PhosphorusPhosphorus +185.4%
Contains less SodiumSodium -61.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +10.4%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +300.3%
Contains more ZincZinc +127.1%
Contains more ManganeseManganese +1213.9%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +415.9%
Contains more Vitamin B3Vitamin B3 +186.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +382.9%
Contains more Vitamin B6Vitamin B6 +123.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +94.8%
Contains more FatsFats +728.4%
Contains more CarbsCarbs +263.8%
Contains more WaterWater +404.9%
Contains more OtherOther +88%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +3629.3%
Contains more Poly. FatPolyunsaturated fat +3065.8%
Contains less Sat. FatSaturated fat -83.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Cardamom
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond butter Cardamom DV% diff.
Manganese 2.131mg 28mg 1125%
Vitamin E 24.21mg 161%
Iron 3.49mg 13.97mg 131%
Polyunsaturated fat 13.613g 0.43g 88%
Monounsaturated fat 32.445g 0.87g 79%
Fats 55.5g 6.7g 75%
Fiber 10.3g 28g 71%
Copper 0.934mg 0.383mg 61%
Vitamin B2 0.939mg 0.182mg 58%
Phosphorus 508mg 178mg 47%
Zinc 3.29mg 7.47mg 38%
Vitamin C 0mg 21mg 23%
Protein 20.96g 10.76g 20%
Carbs 18.82g 68.47g 17%
Saturated fat 4.152g 0.68g 16%
Calories 614kcal 311kcal 15%
Folate 53µg 13%
Vitamin B1 0.041mg 0.198mg 13%
Vitamin B3 3.155mg 1.102mg 13%
Magnesium 279mg 229mg 12%
Potassium 748mg 1119mg 11%
Vitamin B6 0.103mg 0.23mg 10%
Choline 52.1mg 9%
Vitamin B5 0.318mg 6%
Selenium 2.4µg 4%
Calcium 347mg 383mg 4%
Net carbs 8.52g 40.47g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 18mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
18%
Cardamom
Minerals Daily Need Coverage Score
141%
Almond butter
496%
Cardamom

Comparison summary

Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 3.472g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $2)
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.