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  6. Black turtle bean vs. Cardamom

Black turtle bean vs. Cardamom — In-Depth Nutrition Comparison

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Important differences between black turtle bean and cardamom

  • Black turtle bean has more copper, vitamin B1, and phosphorus; however, cardamom has more manganese, iron, fiber, zinc, vitamin C, calcium, and magnesium.
  • Cardamom's daily need coverage for manganese is 1174% more.
  • Black turtle bean has 5 times more vitamin B1 than cardamom. Black turtle bean has 0.9mg of vitamin B1, while cardamom has 0.198mg.
  • Black turtle bean has a higher glycemic index than cardamom.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Spices, cardamom.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +34%
Contains more CopperCopper +161.1%
Contains more PhosphorusPhosphorus +147.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +43.1%
Contains more CalciumCalcium +139.4%
Contains more IronIron +60.6%
Contains more ZincZinc +239.5%
Contains more ManganeseManganese +2700%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B3Vitamin B3 +77.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Cardamom DV% diff.
Manganese 1mg 28mg 1174%
Folate 444µg 111%
Copper 1mg 0.383mg 69%
Iron 8.7mg 13.97mg 66%
Vitamin B1 0.9mg 0.198mg 59%
Fiber 15.5g 28g 50%
Zinc 2.2mg 7.47mg 48%
Phosphorus 440mg 178mg 37%
Vitamin C 0mg 21mg 23%
Calcium 160mg 383mg 22%
Protein 21.25g 10.76g 21%
Vitamin B5 0.899mg 18%
Magnesium 160mg 229mg 16%
Potassium 1500mg 1119mg 11%
Fats 0.9g 6.7g 9%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 1.102mg 5%
Vitamin B6 0.286mg 0.23mg 4%
Carbs 63.25g 68.47g 2%
Saturated fat 0.232g 0.68g 2%
Monounsaturated fat 0.078g 0.87g 2%
Calories 339kcal 311kcal 1%
Vitamin B2 0.193mg 0.182mg 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 40.47g N/A
Sugar 2.12g N/A
Sodium 9mg 18mg 0%
Polyunsaturated fat 0.387g 0.43g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +97.5%
Contains more WaterWater +32.9%
Contains more FatsFats +644.4%
Contains more OtherOther +60.8%
~equal in Carbs ~68.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -65.9%
Contains more Mono. FatMonounsaturated fat +1015.4%
Contains more Poly. FatPolyunsaturated fat +11.1%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.