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Blackberry vs. Cardamom — In-Depth Nutrition Comparison

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How are blackberries and cardamom different?

  • Cardamom is higher than blackberries in manganese, iron, fiber, zinc, magnesium, calcium, potassium, copper, phosphorus, and vitamin B6.
  • Cardamom covers your daily need for manganese, 1189% more than blackberries.
  • Blackberries have a higher glycemic index (25) than cardamom (0).

Blackberries, raw and Spices, cardamom types were used in this article.

Infographic

Blackberry vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1045%
Contains more CalciumCalcium +1220.7%
Contains more PotassiumPotassium +590.7%
Contains more IronIron +2153.2%
Contains more CopperCopper +132.1%
Contains more ZincZinc +1309.4%
Contains more PhosphorusPhosphorus +709.1%
Contains more ManganeseManganese +4234.4%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 B1Vitamin B1 +890%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +70.6%
Contains more Vitamin B6Vitamin B6 +666.7%
~equal in Vitamin C ~21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +964.6%
Contains more ProteinProtein +674.1%
Contains more FatsFats +1267.3%
Contains more CarbsCarbs +612.5%
Contains more OtherOther +1508.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -97.9%
Contains more Mono. FatMonounsaturated fat +1751.1%
Contains more Poly. FatPolyunsaturated fat +53.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Cardamom DV% diff.
Manganese 0.646mg 28mg 1189%
Iron 0.62mg 13.97mg 167%
Fiber 5.3g 28g 91%
Zinc 0.53mg 7.47mg 63%
Magnesium 20mg 229mg 50%
Calcium 29mg 383mg 35%
Potassium 162mg 1119mg 28%
Copper 0.165mg 0.383mg 24%
Phosphorus 22mg 178mg 22%
Carbs 9.61g 68.47g 20%
Protein 1.39g 10.76g 19%
Vitamin K 19.8µg 17%
Vitamin B6 0.03mg 0.23mg 15%
Vitamin B1 0.02mg 0.198mg 15%
Calories 43kcal 311kcal 13%
Vitamin B2 0.026mg 0.182mg 12%
Fats 0.49g 6.7g 10%
Vitamin E 1.17mg 8%
Folate 25µg 6%
Vitamin B5 0.276mg 6%
Saturated fat 0.014g 0.68g 3%
Fructose 2.4g 3%
Vitamin B3 0.646mg 1.102mg 3%
Choline 8.5mg 2%
Monounsaturated fat 0.047g 0.87g 2%
Selenium 0.4µg 1%
Sodium 1mg 18mg 1%
Polyunsaturated fat 0.28g 0.43g 1%
Vitamin A 11µg 0µg 1%
Vitamin C 21mg 21mg 0%
Net carbs 4.31g 40.47g N/A
Sugar 4.88g N/A

Which food is preferable for your diet?

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

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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
17%
Blackberry
18%
Cardamom
Minerals Daily Need Coverage Score
23%
Blackberry
496%
Cardamom

Comparison summary

Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.666g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $4.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.