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Cardamom vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are cardamom and cheese sandwich different?

  • Cardamom is higher in manganese, iron, fiber, zinc, magnesium, copper, potassium, and vitamin C; however, cheese sandwich is richer in phosphorus.
  • Daily need coverage for manganese for cardamom is 1170% higher.
  • Cardamom contains 14 times more vitamin C than cheese sandwich. While cardamom contains 21mg of vitamin C, cheese sandwich contains only 1.5mg.
  • Cardamom has less sodium.
  • Cardamom has a lower glycemic index (0) than cheese sandwich (54).

Spices, cardamom and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Cardamom vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +324.1%
Contains more CalciumCalcium +87.7%
Contains more PotassiumPotassium +265.7%
Contains more IronIron +433.2%
Contains more CopperCopper +139.4%
Contains more ZincZinc +758.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2485.4%
Contains more PhosphorusPhosphorus +114.6%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +80.8%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +189%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more CarbsCarbs +17.6%
Contains more WaterWater +158.8%
Contains more OtherOther +52.4%
Contains more FatsFats +273.1%
~equal in Protein ~9.8g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +1089.8%
Contains more Poly. FatPolyunsaturated fat +2031.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Cheese sandwich DV% diff.
Manganese 28mg 1.083mg 1170%
Iron 13.97mg 2.62mg 142%
Fiber 28g 3.1g 100%
Zinc 7.47mg 0.87mg 60%
Polyunsaturated fat 0.43g 9.166g 58%
Selenium 24.3µg 44%
Magnesium 229mg 54mg 42%
Sodium 18mg 839mg 36%
Phosphorus 178mg 382mg 29%
Fats 6.7g 25g 28%
Copper 0.383mg 0.16mg 25%
Monounsaturated fat 0.87g 10.351g 24%
Potassium 1119mg 306mg 24%
Vitamin C 21mg 1.5mg 22%
Vitamin B2 0.182mg 0.427mg 19%
Calcium 383mg 204mg 18%
Folate 64µg 16%
Saturated fat 0.68g 4.129g 16%
Vitamin B3 1.102mg 3.185mg 13%
Vitamin B1 0.198mg 0.358mg 13%
Vitamin B5 0.622mg 12%
Calories 311kcal 497kcal 9%
Vitamin B12 0µg 0.12µg 5%
Carbs 68.47g 58.2g 3%
Protein 10.76g 9.8g 2%
Vitamin B6 0.23mg 0.261mg 2%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Net carbs 40.47g 55.1g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
496%
Cardamom
85%
Cheese sandwich

Comparison summary

Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $5)
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 821mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 3.449g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 54)
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)

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.