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Cardamom vs. Cloudberry — In-Depth Nutrition Comparison

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Summary of differences between cardamom and cloudberries

  • Cardamom has more iron, calcium, phosphorus, vitamin B1, and vitamin B2; however, cloudberries are higher in vitamin C.
  • Cardamom covers your daily need for iron, 166% more than cloudberries.
  • Cardamom has 21 times more calcium than cloudberries. While cardamom has 383mg of calcium, cloudberries have only 18mg.
  • The glycemic index of cloudberries is higher.

These are the specific foods used in this comparison Spices, cardamom and Cloudberries, raw (Alaska Native).

Infographic

Cardamom vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2027.8%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1895.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +408.6%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +296%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +652.4%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Folate ~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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +348.3%
Contains more FatsFats +737.5%
Contains more CarbsCarbs +696.2%
Contains more OtherOther +382.5%
Contains more WaterWater +950.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Cloudberry DV% diff.
Manganese 28mg 1217%
Iron 13.97mg 0.7mg 166%
Vitamin C 21mg 158mg 152%
Fiber 28g 112%
Zinc 7.47mg 68%
Magnesium 229mg 55%
Copper 0.383mg 43%
Calcium 383mg 18mg 37%
Potassium 1119mg 33%
Phosphorus 178mg 35mg 20%
Carbs 68.47g 8.6g 20%
Vitamin B6 0.23mg 18%
Protein 10.76g 2.4g 17%
Calories 311kcal 51kcal 13%
Vitamin B1 0.198mg 0.05mg 12%
Vitamin B2 0.182mg 0.07mg 9%
Fats 6.7g 0.8g 9%
Saturated fat 0.68g 3%
Polyunsaturated fat 0.43g 3%
Monounsaturated fat 0.87g 2%
Sodium 18mg 1%
Vitamin B3 1.102mg 0.9mg 1%
Net carbs 40.47g 8.6g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Cloudberry
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
44%
Cloudberry
Minerals Daily Need Coverage Score
496%
Cardamom
5%
Cloudberry

Comparison summary

Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.68g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $5)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is richer in vitamins?
Cardamom
Cardamom is relatively richer in vitamins
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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.