Cranberry bean raw vs. Cardamom — In-Depth Nutrition Comparison
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A recap on differences between cranberry bean raw and cardamom
- Cranberry bean raw is higher in vitamin B1, copper, and phosphorus, yet cardamom is higher in manganese, iron, zinc, calcium, vitamin C, magnesium, and fiber.
- Cardamom covers your daily manganese needs 1177% more than cranberry bean raw.
- Cranberry bean raw contains 4 times more vitamin B1 than cardamom. While cranberry bean raw contains 0.747mg of vitamin B1, cardamom contains only 0.198mg.
- The glycemic index of cardamom is lower.
Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Spices, 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.
| Contains more PotassiumPotassium | +19% |
| Contains more CopperCopper | +107.3% |
| Contains more PhosphorusPhosphorus | +109% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +46.8% |
| Contains more CalciumCalcium | +201.6% |
| Contains more IronIron | +179.4% |
| Contains more ZincZinc | +105.8% |
| Contains more ManganeseManganese | +2943.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +277.3% |
| Contains more Vitamin B2Vitamin B2 | +17% |
| Contains more Vitamin B3Vitamin B3 | +32% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +34.3% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
10.76 g
Fats:
6.7 g
Carbs:
68.47 g
Water:
8.28 g
Other:
5.79 g
| Contains more ProteinProtein | +114% |
| Contains more WaterWater | +49.6% |
| Contains more FatsFats | +444.7% |
| Contains more CarbsCarbs | +14% |
| Contains more OtherOther | +75.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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 | -53.5% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |
| Contains more Mono. FatMonounsaturated fat | +720.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.92mg | 28mg | 1177% |
| Folate | 604µg | 151% | |
| Iron | 5mg | 13.97mg | 112% |
| Vitamin B1 | 0.747mg | 0.198mg | 46% |
| Copper | 0.794mg | 0.383mg | 46% |
| Zinc | 3.63mg | 7.47mg | 35% |
| Phosphorus | 372mg | 178mg | 28% |
| Calcium | 127mg | 383mg | 26% |
| Protein | 23.03g | 10.76g | 25% |
| Vitamin C | 0mg | 21mg | 23% |
| Selenium | 12.7µg | 23% | |
| Magnesium | 156mg | 229mg | 17% |
| Vitamin B5 | 0.748mg | 15% | |
| Fiber | 24.7g | 28g | 13% |
| Fats | 1.23g | 6.7g | 8% |
| Potassium | 1332mg | 1119mg | 6% |
| Vitamin B6 | 0.309mg | 0.23mg | 6% |
| Carbs | 60.05g | 68.47g | 3% |
| Saturated fat | 0.316g | 0.68g | 2% |
| Monounsaturated fat | 0.106g | 0.87g | 2% |
| Vitamin B2 | 0.213mg | 0.182mg | 2% |
| Vitamin B3 | 1.455mg | 1.102mg | 2% |
| Polyunsaturated fat | 0.527g | 0.43g | 1% |
| Calories | 335kcal | 311kcal | 1% |
| Sodium | 6mg | 18mg | 1% |
| Net carbs | 35.35g | 40.47g | N/A |
| Tryptophan | 0.273mg | 0% | |
| Threonine | 0.969mg | 0% | |
| Isoleucine | 1.017mg | 0% | |
| Leucine | 1.838mg | 0% | |
| Lysine | 1.58mg | 0% | |
| Methionine | 0.346mg | 0% | |
| Phenylalanine | 1.245mg | 0% | |
| Valine | 1.205mg | 0% | |
| Histidine | 0.641mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
18%
Minerals Daily Need Coverage Score
117%
496%
Comparison summary
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 0.364g)
Which food is cheaper?
Cranberry bean raw is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cranberry bean raw is relatively richer in vitamins
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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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.