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  6. Cardamom vs. Navy bean raw

Cardamom vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between cardamom and navy bean raw

  • Cardamom has more manganese, iron, zinc, calcium, magnesium, potassium, phosphorus, and monounsaturated fat; however, navy bean raw has more vitamin B1.
  • Cardamom's daily need coverage for manganese is 1200% more.
  • Cardamom has 26 times more calcium than navy bean raw. Cardamom has 383mg of calcium, while navy bean raw has 15mg.
  • Navy bean raw has a higher glycemic index than cardamom.

The food varieties used in the comparison are Spices, cardamom and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cardamom vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +126.7%
Contains more CalciumCalcium +2453.3%
Contains more PotassiumPotassium +264.5%
Contains more IronIron +623.8%
Contains more ZincZinc +739.3%
Contains more PhosphorusPhosphorus +78%
Contains more ManganeseManganese +6762.7%
Contains less SodiumSodium -27.8%
~equal in Copper ~0.356mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +11.7%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin B1Vitamin B1 +97%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B3Vitamin B3 +10.7%
~equal in Vitamin A ~0µg
~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 Navy bean raw DV% diff.
Manganese 28mg 0.408mg 1200%
Iron 13.97mg 1.93mg 151%
Fiber 28g 112%
Zinc 7.47mg 0.89mg 60%
Calcium 383mg 15mg 37%
Folate 132µg 33%
Magnesium 229mg 101mg 30%
Potassium 1119mg 307mg 24%
Carbs 68.47g 13.05g 18%
Vitamin B5 0.825mg 17%
Vitamin B1 0.198mg 0.39mg 16%
Calories 311kcal 67kcal 12%
Phosphorus 178mg 100mg 11%
Protein 10.76g 6.15g 9%
Fats 6.7g 0.7g 9%
Copper 0.383mg 0.356mg 3%
Vitamin B6 0.23mg 0.191mg 3%
Saturated fat 0.68g 0.085g 3%
Vitamin B2 0.182mg 0.215mg 3%
Vitamin C 21mg 18.8mg 2%
Monounsaturated fat 0.87g 0.052g 2%
Vitamin B3 1.102mg 1.22mg 1%
Selenium 0.6µg 1%
Net carbs 40.47g 13.05g N/A
Sodium 18mg 13mg 0%
Polyunsaturated fat 0.43g 0.407g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +75%
Contains more FatsFats +857.1%
Contains more CarbsCarbs +424.7%
Contains more OtherOther +509.5%
Contains more WaterWater +855.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1573.1%
Contains less Sat. FatSaturated fat -87.5%
~equal in Polyunsaturated fat ~0.407g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.