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Adzuki bean vs. Cardamom — In-Depth Nutrition Comparison

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What are the differences between adzuki bean and cardamom?

  • Adzuki bean is higher in copper, phosphorus, and vitamin B1, yet cardamom is higher in manganese, iron, fiber, calcium, magnesium, vitamin C, and zinc.
  • Cardamom's daily need coverage for manganese is 1142% more.
  • Adzuki bean has 3 times more copper than cardamom. While adzuki bean has 1.094mg of copper, cardamom has only 0.383mg.
  • The glycemic index of cardamom is lower.

We used Beans, adzuki, mature seeds, raw and Spices, cardamom types in this article.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 PotassiumPotassium +12.1%
Contains more CopperCopper +185.6%
Contains more PhosphorusPhosphorus +114%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +80.3%
Contains more CalciumCalcium +480.3%
Contains more IronIron +180.5%
Contains more ZincZinc +48.2%
Contains more ManganeseManganese +1518.5%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +129.8%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +138.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +52.6%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +84.7%
Contains more WaterWater +62.3%
Contains more FatsFats +1164.2%
Contains more OtherOther +77.6%
~equal in Carbs ~68.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -71.9%
Contains more Mono. FatMonounsaturated fat +1640%
Contains more Poly. FatPolyunsaturated fat +280.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Cardamom DV% diff.
Manganese 1.73mg 28mg 1142%
Folate 622µg 156%
Iron 4.98mg 13.97mg 112%
Copper 1.094mg 0.383mg 79%
Fiber 12.7g 28g 61%
Calcium 66mg 383mg 32%
Vitamin B5 1.471mg 29%
Phosphorus 381mg 178mg 29%
Magnesium 127mg 229mg 24%
Vitamin C 0mg 21mg 23%
Zinc 5.04mg 7.47mg 22%
Vitamin B1 0.455mg 0.198mg 21%
Protein 19.87g 10.76g 18%
Vitamin B3 2.63mg 1.102mg 10%
Fats 0.53g 6.7g 9%
Vitamin B6 0.351mg 0.23mg 9%
Selenium 3.1µg 6%
Potassium 1254mg 1119mg 4%
Vitamin B2 0.22mg 0.182mg 3%
Carbs 62.9g 68.47g 2%
Monounsaturated fat 0.05g 0.87g 2%
Saturated fat 0.191g 0.68g 2%
Polyunsaturated fat 0.113g 0.43g 2%
Calories 329kcal 311kcal 1%
Sodium 5mg 18mg 1%
Net carbs 50.2g 40.47g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
65%
Adzuki bean
18%
Cardamom
Minerals Daily Need Coverage Score
132%
Adzuki bean
496%
Cardamom

Comparison summary

Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 29)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 0.489g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $3)
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
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 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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.