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  6. Green bean raw vs. Cardamom

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

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How are green bean raw and cardamom different?

  • Green bean raw is richer in vitamin A, while cardamom is higher in manganese, iron, fiber, zinc, magnesium, copper, calcium, potassium, and phosphorus.
  • Cardamom covers your daily need for manganese, 1208% more than green bean raw.
  • Green bean raw has a higher glycemic index (20) than cardamom (0).

Beans, snap, green, raw and Spices, cardamom types were used in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +935.1%
Contains more PotassiumPotassium +430.3%
Contains more IronIron +1256.3%
Contains more CopperCopper +455.1%
Contains more ZincZinc +3012.5%
Contains more PhosphorusPhosphorus +368.4%
Contains more ManganeseManganese +12863%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +72.1%
Contains more Vitamin B1Vitamin B1 +141.5%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B6Vitamin B6 +63.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Cardamom DV% diff.
Manganese 0.216mg 28mg 1208%
Iron 1.03mg 13.97mg 162%
Fiber 2.7g 28g 101%
Zinc 0.24mg 7.47mg 66%
Magnesium 25mg 229mg 49%
Vitamin K 43µg 36%
Calcium 37mg 383mg 35%
Copper 0.069mg 0.383mg 35%
Potassium 211mg 1119mg 27%
Carbs 6.97g 68.47g 21%
Phosphorus 38mg 178mg 20%
Protein 1.83g 10.76g 18%
Calories 31kcal 311kcal 14%
Vitamin B1 0.082mg 0.198mg 10%
Fats 0.22g 6.7g 10%
Vitamin C 12.2mg 21mg 10%
Folate 33µg 8%
Vitamin B6 0.141mg 0.23mg 7%
Vitamin B2 0.104mg 0.182mg 6%
Vitamin B5 0.225mg 5%
Vitamin A 35µg 0µg 4%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Saturated fat 0.05g 0.68g 3%
Polyunsaturated fat 0.113g 0.43g 2%
Monounsaturated fat 0.01g 0.87g 2%
Fructose 1.39g 2%
Vitamin B3 0.734mg 1.102mg 2%
Selenium 0.6µg 1%
Sodium 6mg 18mg 1%
Net carbs 4.27g 40.47g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +990.8%
Contains more ProteinProtein +488%
Contains more FatsFats +2945.5%
Contains more CarbsCarbs +882.4%
Contains more OtherOther +777.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 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 -92.6%
Contains more Mono. FatMonounsaturated fat +8600%
Contains more Poly. FatPolyunsaturated fat +280.5%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.