Cardamom vs. Kidney beans raw — In-Depth Nutrition Comparison
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Summary of differences between cardamom and kidney beans raw
- Cardamom has more manganese, iron, zinc, calcium, magnesium, and vitamin C; however, kidney beans raw is higher in copper, phosphorus, vitamin B1, and vitamin B6.
- Cardamom covers your daily need for manganese, 1173% more than kidney beans raw.
- Cardamom has 5 times more vitamin C than kidney beans raw. While cardamom has 21mg of vitamin C, kidney beans raw has only 4.5mg.
- The glycemic index of kidney beans raw is higher.
These are the specific foods used in this comparison Spices, cardamom and Beans, kidney, all types, 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 | +63.6% |
| Contains more CalciumCalcium | +167.8% |
| Contains more IronIron | +70.4% |
| Contains more ZincZinc | +167.7% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +2642.4% |
| Contains more PotassiumPotassium | +25.6% |
| Contains more CopperCopper | +150.1% |
| Contains more PhosphorusPhosphorus | +128.7% |
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 | +366.7% |
| Contains more Vitamin B1Vitamin B1 | +167.2% |
| Contains more Vitamin B2Vitamin B2 | +20.3% |
| Contains more Vitamin B3Vitamin B3 | +86.9% |
| Contains more Vitamin B6Vitamin B6 | +72.6% |
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:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
| Contains more FatsFats | +707.2% |
| Contains more CarbsCarbs | +14.1% |
| Contains more OtherOther | +51.2% |
| Contains more ProteinProtein | +119.1% |
| Contains more WaterWater | +41.9% |
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
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
| Contains more Mono. FatMonounsaturated fat | +1259.4% |
| Contains less Sat. FatSaturated fat | -82.4% |
~equal in
Polyunsaturated fat
~0.457g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 28mg | 1.021mg | 1173% |
| Folate | 394µg | 99% | |
| Iron | 13.97mg | 8.2mg | 72% |
| Copper | 0.383mg | 0.958mg | 64% |
| Zinc | 7.47mg | 2.79mg | 43% |
| Phosphorus | 178mg | 407mg | 33% |
| Vitamin B1 | 0.198mg | 0.529mg | 28% |
| Protein | 10.76g | 23.58g | 26% |
| Calcium | 383mg | 143mg | 24% |
| Magnesium | 229mg | 140mg | 21% |
| Vitamin C | 21mg | 4.5mg | 18% |
| Vitamin K | 19µg | 16% | |
| Vitamin B5 | 0.78mg | 16% | |
| Vitamin B6 | 0.23mg | 0.397mg | 13% |
| Fiber | 28g | 24.9g | 12% |
| Fats | 6.7g | 0.83g | 9% |
| Potassium | 1119mg | 1406mg | 8% |
| Selenium | 3.2µg | 6% | |
| Vitamin B3 | 1.102mg | 2.06mg | 6% |
| Saturated fat | 0.68g | 0.12g | 3% |
| Carbs | 68.47g | 60.01g | 3% |
| Vitamin B2 | 0.182mg | 0.219mg | 3% |
| Monounsaturated fat | 0.87g | 0.064g | 2% |
| Calories | 311kcal | 333kcal | 1% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 40.47g | 35.11g | N/A |
| Sugar | 2.23g | N/A | |
| Sodium | 18mg | 24mg | 0% |
| Polyunsaturated fat | 0.43g | 0.457g | 0% |
| Tryptophan | 0.279mg | 0% | |
| Threonine | 0.992mg | 0% | |
| Isoleucine | 1.041mg | 0% | |
| Leucine | 1.882mg | 0% | |
| Lysine | 1.618mg | 0% | |
| Methionine | 0.355mg | 0% | |
| Phenylalanine | 1.275mg | 0% | |
| Valine | 1.233mg | 0% | |
| Histidine | 0.656mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
56%
Minerals Daily Need Coverage Score
496%
130%
Comparison summary
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.56g)
Which food is cheaper?
Kidney beans raw is cheaper (difference - $3.8)
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Cardamom contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.