Cardamom vs. Cranberry bean raw — In-Depth Nutrition Comparison
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A recap on differences between cardamom and cranberry bean raw
- Cardamom is higher in manganese, iron, zinc, calcium, vitamin C, magnesium, and fiber, yet cranberry bean raw is higher in vitamin B1, copper, and phosphorus.
- Cardamom covers your daily manganese needs 1177% more than cranberry bean raw.
- The glycemic index of cardamom is lower.
Food varieties used in this article are Spices, cardamom and Beans, cranberry (roman), mature seeds, raw.
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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 | +46.8% |
| Contains more CalciumCalcium | +201.6% |
| Contains more IronIron | +179.4% |
| Contains more ZincZinc | +105.8% |
| Contains more ManganeseManganese | +2943.5% |
| Contains more PotassiumPotassium | +19% |
| Contains more CopperCopper | +107.3% |
| Contains more PhosphorusPhosphorus | +109% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +277.3% |
| Contains more Vitamin B2Vitamin B2 | +17% |
| Contains more Vitamin B3Vitamin B3 | +32% |
| Contains more Vitamin B6Vitamin B6 | +34.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 0.92mg | 1177% |
| Folate | 604µg | 151% | |
| Iron | 13.97mg | 5mg | 112% |
| Vitamin B1 | 0.198mg | 0.747mg | 46% |
| Copper | 0.383mg | 0.794mg | 46% |
| Zinc | 7.47mg | 3.63mg | 35% |
| Phosphorus | 178mg | 372mg | 28% |
| Calcium | 383mg | 127mg | 26% |
| Protein | 10.76g | 23.03g | 25% |
| Vitamin C | 21mg | 0mg | 23% |
| Selenium | 12.7µg | 23% | |
| Magnesium | 229mg | 156mg | 17% |
| Vitamin B5 | 0.748mg | 15% | |
| Fiber | 28g | 24.7g | 13% |
| Fats | 6.7g | 1.23g | 8% |
| Potassium | 1119mg | 1332mg | 6% |
| Vitamin B6 | 0.23mg | 0.309mg | 6% |
| Carbs | 68.47g | 60.05g | 3% |
| Saturated fat | 0.68g | 0.316g | 2% |
| Monounsaturated fat | 0.87g | 0.106g | 2% |
| Vitamin B2 | 0.182mg | 0.213mg | 2% |
| Vitamin B3 | 1.102mg | 1.455mg | 2% |
| Polyunsaturated fat | 0.43g | 0.527g | 1% |
| Calories | 311kcal | 335kcal | 1% |
| Sodium | 18mg | 6mg | 1% |
| Net carbs | 40.47g | 35.35g | N/A |
| Tryptophan | 0.273mg | 0% | |
| Threonine | 0.969mg | 0% | |
| Isoleucine | 1.017mg | 0% | |
| Leucine | 1.838mg | 0% | |
| Lysine | 1.58mg | 0% | |
| Methionine | 0.346mg | 0% | |
| Phenylalanine | 1.245mg | 0% | |
| Valine | 1.205mg | 0% | |
| Histidine | 0.641mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.76 g
Fats:
6.7 g
Carbs:
68.47 g
Water:
8.28 g
Other:
5.79 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +444.7% |
| Contains more CarbsCarbs | +14% |
| Contains more OtherOther | +75.5% |
| Contains more ProteinProtein | +114% |
| Contains more WaterWater | +49.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.68 g
Monounsaturated fat:
Mono. Fat
0.87 g
Polyunsaturated fat:
Poly. Fat
0.43 g
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated fat | +720.8% |
| Contains less Sat. FatSaturated fat | -53.5% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |