Cardamom vs. Beans — In-Depth Nutrition Comparison
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A recap on differences between cardamom and beans
- Cardamom is higher than beans in iron, fiber, zinc, magnesium, calcium, potassium, vitamin C, copper, phosphorus, and vitamin B2.
- Cardamom covers your daily iron needs 171% more than beans.
- Cardamom contains 8 times more calcium than beans. While cardamom contains 383mg of calcium, beans contain only 50mg.
- The glycemic index of cardamom is lower.
Food varieties used in this article are Spices, cardamom and Beans, baked, canned, no salt added.
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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 MagnesiumMagnesium | +615.6% |
| Contains more CalciumCalcium | +666% |
| Contains more PotassiumPotassium | +278% |
| Contains more IronIron | +4717.2% |
| Contains more CopperCopper | +85.9% |
| Contains more ZincZinc | +433.6% |
| Contains more PhosphorusPhosphorus | +71.2% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -94.4% |
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.
| Contains more Vitamin CVitamin C | +577.4% |
| Contains more Vitamin B1Vitamin B1 | +32% |
| Contains more Vitamin B2Vitamin B2 | +203.3% |
| Contains more Vitamin B3Vitamin B3 | +156.3% |
| Contains more Vitamin B6Vitamin B6 | +76.9% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 1217% | |
| Iron | 13.97mg | 0.29mg | 171% |
| Fiber | 28g | 5.5g | 90% |
| Zinc | 7.47mg | 1.4mg | 55% |
| Magnesium | 229mg | 32mg | 47% |
| Calcium | 383mg | 50mg | 33% |
| Potassium | 1119mg | 296mg | 24% |
| Copper | 0.383mg | 0.206mg | 20% |
| Vitamin C | 21mg | 3.1mg | 20% |
| Carbs | 68.47g | 20.49g | 16% |
| Protein | 10.76g | 4.8g | 12% |
| Phosphorus | 178mg | 104mg | 11% |
| Calories | 311kcal | 105kcal | 10% |
| Fats | 6.7g | 0.4g | 10% |
| Vitamin B2 | 0.182mg | 0.06mg | 9% |
| Vitamin B6 | 0.23mg | 0.13mg | 8% |
| Selenium | 4.5µg | 8% | |
| Choline | 30.8mg | 6% | |
| Folate | 24µg | 6% | |
| Vitamin B1 | 0.198mg | 0.15mg | 4% |
| Vitamin B3 | 1.102mg | 0.43mg | 4% |
| Saturated fat | 0.68g | 0.103g | 3% |
| Monounsaturated fat | 0.87g | 0.035g | 2% |
| Polyunsaturated fat | 0.43g | 0.172g | 2% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 0µg | 5µg | 1% |
| Sodium | 18mg | 1mg | 1% |
| Net carbs | 40.47g | 14.99g | N/A |
| Sugar | 7.78g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +124.2% |
| Contains more FatsFats | +1575% |
| Contains more CarbsCarbs | +234.2% |
| Contains more OtherOther | +238.6% |
| Contains more WaterWater | +776.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2385.7% |
| Contains more Poly. FatPolyunsaturated fat | +150% |
| Contains less Sat. FatSaturated fat | -84.9% |
