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Cardamom vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between cardamom and chard raw

  • Cardamom has more manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, and phosphorus; however, chard raw is higher in vitamin A.
  • Cardamom covers your daily need for manganese, 1201% more than chard raw.
  • Cardamom has 21 times more zinc than chard raw. While cardamom has 7.47mg of zinc, chard raw has only 0.36mg.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Spices, cardamom and Chard, swiss, raw.

Infographic

Cardamom vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +182.7%
Contains more CalciumCalcium +651%
Contains more PotassiumPotassium +195.3%
Contains more IronIron +676.1%
Contains more CopperCopper +114%
Contains more ZincZinc +1975%
Contains more PhosphorusPhosphorus +287%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +7550.3%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +395%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B3Vitamin B3 +175.5%
Contains more Vitamin B6Vitamin B6 +132.3%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardamom Chard raw DV% diff.
Manganese 28mg 0.366mg 1201%
Vitamin K 830µg 692%
Iron 13.97mg 1.8mg 152%
Fiber 28g 1.6g 106%
Zinc 7.47mg 0.36mg 65%
Magnesium 229mg 81mg 35%
Vitamin A 0µg 306µg 34%
Calcium 383mg 51mg 33%
Copper 0.383mg 0.179mg 23%
Carbs 68.47g 3.74g 22%
Potassium 1119mg 379mg 22%
Phosphorus 178mg 46mg 19%
Protein 10.76g 1.8g 18%
Calories 311kcal 19kcal 15%
Vitamin E 1.89mg 13%
Vitamin B1 0.198mg 0.04mg 13%
Vitamin B6 0.23mg 0.099mg 10%
Vitamin C 21mg 30mg 10%
Fats 6.7g 0.2g 10%
Sodium 18mg 213mg 8%
Vitamin B2 0.182mg 0.09mg 7%
Folate 14µg 4%
Vitamin B3 1.102mg 0.4mg 4%
Choline 18mg 3%
Saturated fat 0.68g 0.03g 3%
Vitamin B5 0.172mg 3%
Selenium 0.9µg 2%
Monounsaturated fat 0.87g 0.04g 2%
Polyunsaturated fat 0.43g 0.07g 2%
Net carbs 40.47g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +497.8%
Contains more FatsFats +3250%
Contains more CarbsCarbs +1730.7%
Contains more OtherOther +261.9%
Contains more WaterWater +1019.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +2075%
Contains more Poly. FatPolyunsaturated fat +514.3%
Contains less Sat. FatSaturated fat -95.6%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.