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Cardamom vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the differences between cardamom and adzuki bean?

  • Cardamom is higher in manganese, iron, fiber, calcium, magnesium, vitamin C, and zinc, yet adzuki bean is higher in copper, phosphorus, and vitamin B1.
  • Cardamom's daily need coverage for manganese is 1142% more.
  • The glycemic index of cardamom is lower.

We used Spices, cardamom and Beans, adzuki, mature seeds, raw types in this article.

Infographic

Cardamom vs Adzuki bean 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +80.3%
Contains more CalciumCalcium +480.3%
Contains more IronIron +180.5%
Contains more ZincZinc +48.2%
Contains more ManganeseManganese +1518.5%
Contains more PotassiumPotassium +12.1%
Contains more CopperCopper +185.6%
Contains more PhosphorusPhosphorus +114%
Contains less SodiumSodium -72.2%

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% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +129.8%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +138.7%
Contains more Vitamin B6Vitamin B6 +52.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardamom Adzuki bean DV% diff.
Manganese 28mg 1.73mg 1142%
Folate 622µg 156%
Iron 13.97mg 4.98mg 112%
Copper 0.383mg 1.094mg 79%
Fiber 28g 12.7g 61%
Calcium 383mg 66mg 32%
Vitamin B5 1.471mg 29%
Phosphorus 178mg 381mg 29%
Magnesium 229mg 127mg 24%
Vitamin C 21mg 0mg 23%
Zinc 7.47mg 5.04mg 22%
Vitamin B1 0.198mg 0.455mg 21%
Protein 10.76g 19.87g 18%
Vitamin B3 1.102mg 2.63mg 10%
Fats 6.7g 0.53g 9%
Vitamin B6 0.23mg 0.351mg 9%
Selenium 3.1µg 6%
Potassium 1119mg 1254mg 4%
Vitamin B2 0.182mg 0.22mg 3%
Carbs 68.47g 62.9g 2%
Monounsaturated fat 0.87g 0.05g 2%
Saturated fat 0.68g 0.191g 2%
Polyunsaturated fat 0.43g 0.113g 2%
Calories 311kcal 329kcal 1%
Sodium 18mg 5mg 1%
Net carbs 40.47g 50.2g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +1164.2%
Contains more OtherOther +77.6%
Contains more ProteinProtein +84.7%
Contains more WaterWater +62.3%
~equal in Carbs ~62.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1640%
Contains more Poly. FatPolyunsaturated fat +280.5%
Contains less Sat. FatSaturated fat -71.9%

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.