Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Cardamom

Navy bean raw vs. Cardamom — In-Depth Nutrition Comparison

Compare

Important differences between navy bean raw and cardamom

  • Navy bean raw has more vitamin B1; however, cardamom has more manganese, iron, zinc, calcium, magnesium, potassium, phosphorus, and monounsaturated fat.
  • Cardamom's daily need coverage for manganese is 1200% more.
  • Navy bean raw has 2 times more vitamin B1 than cardamom. Navy bean raw has 0.39mg of vitamin B1, while cardamom has 0.198mg.
  • Navy bean raw has a higher glycemic index than cardamom.

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

Infographic

Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 -27.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +126.7%
Contains more CalciumCalcium +2453.3%
Contains more PotassiumPotassium +264.5%
Contains more IronIron +623.8%
Contains more ZincZinc +739.3%
Contains more PhosphorusPhosphorus +78%
Contains more ManganeseManganese +6762.7%
~equal in Copper ~0.383mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 B1Vitamin B1 +97%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +11.7%
Contains more Vitamin B6Vitamin B6 +20.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.102mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cardamom DV% diff.
Manganese 0.408mg 28mg 1200%
Iron 1.93mg 13.97mg 151%
Fiber 28g 112%
Zinc 0.89mg 7.47mg 60%
Calcium 15mg 383mg 37%
Folate 132µg 33%
Magnesium 101mg 229mg 30%
Potassium 307mg 1119mg 24%
Carbs 13.05g 68.47g 18%
Vitamin B5 0.825mg 17%
Vitamin B1 0.39mg 0.198mg 16%
Calories 67kcal 311kcal 12%
Phosphorus 100mg 178mg 11%
Protein 6.15g 10.76g 9%
Fats 0.7g 6.7g 9%
Copper 0.356mg 0.383mg 3%
Vitamin B6 0.191mg 0.23mg 3%
Saturated fat 0.085g 0.68g 3%
Vitamin B2 0.215mg 0.182mg 3%
Vitamin C 18.8mg 21mg 2%
Monounsaturated fat 0.052g 0.87g 2%
Vitamin B3 1.22mg 1.102mg 1%
Selenium 0.6µg 1%
Net carbs 13.05g 40.47g N/A
Sodium 13mg 18mg 0%
Polyunsaturated fat 0.407g 0.43g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +855.9%
Contains more ProteinProtein +75%
Contains more FatsFats +857.1%
Contains more CarbsCarbs +424.7%
Contains more OtherOther +509.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -87.5%
Contains more Mono. FatMonounsaturated fat +1573.1%
~equal in Polyunsaturated fat ~0.43g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.