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  6. Cardamom vs. Beefsteak raw

Cardamom vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between cardamom and beefsteak raw

  • Cardamom has more iron, fiber, magnesium, calcium, copper, and vitamin C; however, beefsteak raw is richer in vitamin B12, vitamin B3, and vitamin B6.
  • Cardamom covers your daily iron needs 150% more than beefsteak raw.

Specific food types used in this comparison are Spices, cardamom and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Cardamom vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +7560%
Contains more PotassiumPotassium +198.4%
Contains more IronIron +598.5%
Contains more CopperCopper +384.8%
Contains more ZincZinc +40.9%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +23.6%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +164%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +358.1%
Contains more Vitamin B6Vitamin B6 +136.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardamom Beefsteak raw DV% diff.
Manganese 28mg 1217%
Iron 13.97mg 2mg 150%
Vitamin B12 0µg 2.69µg 112%
Fiber 28g 0g 112%
Selenium 27.9µg 51%
Magnesium 229mg 25mg 49%
Calcium 383mg 5mg 38%
Copper 0.383mg 0.079mg 34%
Vitamin B3 1.102mg 5.048mg 25%
Vitamin B6 0.23mg 0.543mg 24%
Carbs 68.47g 0g 23%
Vitamin C 21mg 0mg 23%
Cholesterol 0mg 67mg 22%
Potassium 1119mg 375mg 22%
Protein 10.76g 21.38g 21%
Zinc 7.47mg 5.3mg 20%
Vitamin B1 0.198mg 0.075mg 10%
Calories 311kcal 134kcal 9%
Phosphorus 178mg 220mg 6%
Saturated fat 0.68g 1.875g 5%
Monounsaturated fat 0.87g 2.354g 4%
Sodium 18mg 55mg 2%
Fats 6.7g 5.36g 2%
Polyunsaturated fat 0.43g 0.189g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.5µg 1%
Folate 3µg 1%
Net carbs 40.47g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.182mg 0.182mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +25%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1654.5%
Contains more ProteinProtein +98.7%
Contains more WaterWater +780.8%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Poly. FatPolyunsaturated fat +127.5%
Contains more Mono. FatMonounsaturated fat +170.6%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.