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Breadfruit vs. Cardamom — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and cardamom

  • Cardamom is higher than breadfruit in manganese, iron, fiber, zinc, magnesium, calcium, copper, phosphorus, potassium, and vitamin B2.
  • Cardamom covers your daily manganese needs 1215% more than breadfruit.
  • The glycemic index of cardamom is lower.

Food varieties used in this article are Breadfruit, raw and Spices, cardamom.

Infographic

Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 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 -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +2152.9%
Contains more PotassiumPotassium +128.4%
Contains more IronIron +2487%
Contains more CopperCopper +356%
Contains more ZincZinc +6125%
Contains more PhosphorusPhosphorus +493.3%
Contains more ManganeseManganese +46566.7%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
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 CVitamin C +38.1%
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 +80%
Contains more Vitamin B2Vitamin B2 +506.7%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin B6Vitamin B6 +130%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 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 +753.3%
Contains more ProteinProtein +905.6%
Contains more FatsFats +2813%
Contains more CarbsCarbs +152.5%
Contains more OtherOther +522.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 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 -92.9%
Contains more Mono. FatMonounsaturated fat +2458.8%
Contains more Poly. FatPolyunsaturated fat +551.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Breadfruit 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 Breadfruit Cardamom DV% diff.
Manganese 0.06mg 28mg 1215%
Iron 0.54mg 13.97mg 168%
Fiber 4.9g 28g 92%
Zinc 0.12mg 7.47mg 67%
Magnesium 25mg 229mg 49%
Calcium 17mg 383mg 37%
Copper 0.084mg 0.383mg 33%
Phosphorus 30mg 178mg 21%
Protein 1.07g 10.76g 19%
Potassium 490mg 1119mg 19%
Carbs 27.12g 68.47g 14%
Vitamin B2 0.03mg 0.182mg 12%
Calories 103kcal 311kcal 10%
Vitamin B6 0.1mg 0.23mg 10%
Fats 0.23g 6.7g 10%
Vitamin C 29mg 21mg 9%
Vitamin B5 0.457mg 9%
Vitamin B1 0.11mg 0.198mg 7%
Folate 14µg 4%
Saturated fat 0.048g 0.68g 3%
Monounsaturated fat 0.034g 0.87g 2%
Choline 9.8mg 2%
Polyunsaturated fat 0.066g 0.43g 2%
Selenium 0.6µg 1%
Vitamin B3 0.9mg 1.102mg 1%
Vitamin E 0.1mg 1%
Sodium 2mg 18mg 1%
Net carbs 22.22g 40.47g N/A
Sugar 11g N/A
Vitamin K 0.5µg 0%
Threonine 0.052mg 0%
Isoleucine 0.064mg 0%
Leucine 0.065mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.026mg 0%
Valine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Breadfruit 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%
Breadfruit
18%
Cardamom
Minerals Daily Need Coverage Score
14%
Breadfruit
496%
Cardamom

Comparison summary

Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 11g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Breadfruit
Breadfruit is lower in Saturated fat (difference - 0.632g)
Which food is cheaper?
Breadfruit
Breadfruit is cheaper (difference - $5)
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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.