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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.

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.
Cardamom
Cardamom
8
:
2
Navy bean raw
Navy bean raw
Contains more Calcium +2453.3%
Contains more Iron +623.8%
Contains more Magnesium +126.7%
Contains more Phosphorus +78%
Contains more Potassium +264.5%
Contains more Zinc +739.3%
Contains more Manganese +6762.7%
Contains less Sodium -27.8%
Equal in Copper - 0.356
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +2453.3%
Contains more Iron +623.8%
Contains more Magnesium +126.7%
Contains more Phosphorus +78%
Contains more Potassium +264.5%
Contains more Zinc +739.3%
Contains more Manganese +6762.7%
Contains less Sodium -27.8%
Equal in Copper - 0.356

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.
Cardamom
Cardamom
2
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin C +11.7%
Contains more Vitamin B6 +20.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B3 +10.7%
Cardamom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 50% 42% 21% 0% 54% 0% 0% 0%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin C +11.7%
Contains more Vitamin B6 +20.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B3 +10.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardamom
Cardamom
4
:
1
Navy bean raw
Navy bean raw
Contains more Protein +75%
Contains more Fats +857.1%
Contains more Carbs +424.7%
Contains more Other +509.5%
Contains more Water +855.9%
Cardamom
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
Navy bean raw
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 Protein +75%
Contains more Fats +857.1%
Contains more Carbs +424.7%
Contains more Other +509.5%
Contains more Water +855.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardamom
Cardamom
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +1573.1%
Contains less Saturated Fat -87.5%
Equal in Polyunsaturated fat - 0.407
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1573.1%
Contains less Saturated Fat -87.5%
Equal in Polyunsaturated fat - 0.407

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Navy bean raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cardamom Navy bean raw Opinion
Net carbs 40.47g 13.05g Cardamom
Protein 10.76g 6.15g Cardamom
Fats 6.7g 0.7g Cardamom
Carbs 68.47g 13.05g Cardamom
Calories 311kcal 67kcal Cardamom
Fiber 28g Cardamom
Calcium 383mg 15mg Cardamom
Iron 13.97mg 1.93mg Cardamom
Magnesium 229mg 101mg Cardamom
Phosphorus 178mg 100mg Cardamom
Potassium 1119mg 307mg Cardamom
Sodium 18mg 13mg Navy bean raw
Zinc 7.47mg 0.89mg Cardamom
Copper 0.383mg 0.356mg Cardamom
Manganese 28mg 0.408mg Cardamom
Selenium 0.6µg Navy bean raw
Vitamin A 0IU 4IU Navy bean raw
Vitamin C 21mg 18.8mg Cardamom
Vitamin B1 0.198mg 0.39mg Navy bean raw
Vitamin B2 0.182mg 0.215mg Navy bean raw
Vitamin B3 1.102mg 1.22mg Navy bean raw
Vitamin B5 0.825mg Navy bean raw
Vitamin B6 0.23mg 0.191mg Cardamom
Folate 132µg Navy bean raw
Tryptophan 0.064mg Navy bean raw
Threonine 0.258mg Navy bean raw
Isoleucine 0.273mg Navy bean raw
Leucine 0.442mg Navy bean raw
Lysine 0.35mg Navy bean raw
Methionine 0.064mg Navy bean raw
Phenylalanine 0.31mg Navy bean raw
Valine 0.316mg Navy bean raw
Histidine 0.172mg Navy bean raw
Saturated Fat 0.68g 0.085g Navy bean raw
Monounsaturated Fat 0.87g 0.052g Cardamom
Polyunsaturated fat 0.43g 0.407g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Cardamom
35%
Navy bean raw
Minerals Daily Need Coverage Score
496%
Cardamom
42%
Navy bean raw

Comparison summary

Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.595g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $3.7)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.