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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.

Infographic

Cardamom vs Kidney beans raw infographic
Infographic link

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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
24% 60% 12% 4%
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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
19% 10% 71%
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.
Cardamom Kidney beans raw
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cardamom Kidney beans raw 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?

ok
ok
is better in case of low diet
Cardamom Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Cardamom
56%
Kidney beans raw
Minerals Daily Need Coverage Score
496%
Cardamom
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 0.56g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $3.8)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.