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Arborio rice vs. Cardamom — In-Depth Nutrition Comparison

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How are arborio rice and cardamom different?

  • Cardamom has more manganese, iron, zinc, magnesium, calcium, copper, potassium, vitamin C, phosphorus, and vitamin B6 than arborio rice.
  • Daily need coverage for manganese for cardamom is 1202% higher.
  • Cardamom has a lower glycemic index (0) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Spices, cardamom are the varieties used in this article.

Infographic

Arborio rice vs Cardamom infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2762.5%
Contains more CalciumCalcium +38200%
Contains more PotassiumPotassium +4203.8%
Contains more IronIron +856.8%
Contains more CopperCopper +431.9%
Contains more ZincZinc +1767.5%
Contains more PhosphorusPhosphorus +439.4%
Contains more ManganeseManganese +7743.1%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 B3Vitamin B3 +35.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +1037.5%
Contains more Vitamin B6Vitamin B6 +289.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 WaterWater +727.7%
Contains more ProteinProtein +355.9%
Contains more FatsFats +3426.3%
Contains more CarbsCarbs +138.3%
Contains more OtherOther +2947.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +760%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Cardamom DV% diff.
Manganese 0.357mg 28mg 1202%
Iron 1.46mg 13.97mg 156%
Fiber 28g 112%
Zinc 0.4mg 7.47mg 64%
Magnesium 8mg 229mg 53%
Calcium 1mg 383mg 38%
Copper 0.072mg 0.383mg 35%
Potassium 26mg 1119mg 32%
Vitamin C 0mg 21mg 23%
Phosphorus 33mg 178mg 21%
Protein 2.36g 10.76g 17%
Folate 59µg 15%
Selenium 7.5µg 14%
Carbs 28.73g 68.47g 13%
Vitamin B6 0.059mg 0.23mg 13%
Vitamin B2 0.016mg 0.182mg 13%
Fats 0.19g 6.7g 10%
Calories 130kcal 311kcal 9%
Vitamin B5 0.397mg 8%
Saturated fat 0.051g 0.68g 3%
Polyunsaturated fat 0.05g 0.43g 3%
Vitamin B1 0.164mg 0.198mg 3%
Vitamin B3 1.493mg 1.102mg 2%
Monounsaturated fat 0.058g 0.87g 2%
Sodium 0mg 18mg 1%
Net carbs 28.73g 40.47g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice 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
12%
Arborio rice
18%
Cardamom
Minerals Daily Need Coverage Score
20%
Arborio rice
496%
Cardamom

Comparison summary

Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 69)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.629g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.