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Cardamom vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between cardamom and club sandwich?

  • Cardamom is higher in iron, fiber, zinc, magnesium, copper, calcium, and potassium, yet club sandwich is higher in vitamin B3 and vitamin B12.
  • Cardamom's daily need coverage for iron is 158% more.
  • Cardamom has 23 times more fiber than club sandwich. While cardamom has 28g of fiber, club sandwich has only 1.2g.
  • The amount of sodium in cardamom is lower.

We used Spices, cardamom and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Cardamom vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +615.6%
Contains more CalciumCalcium +303.2%
Contains more PotassiumPotassium +395.1%
Contains more IronIron +919.7%
Contains more CopperCopper +330.3%
Contains more ZincZinc +457.5%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +20.8%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +377.3%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +405.9%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.186mg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +244.6%
Contains more OtherOther +144.3%
Contains more ProteinProtein +59.8%
Contains more FatsFats +20.1%
Contains more WaterWater +534.3%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +239%
Contains more Poly. FatPolyunsaturated fat +337.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Club sandwich DV% diff.
Manganese 28mg 1217%
Iron 13.97mg 1.37mg 158%
Fiber 28g 1.2g 107%
Zinc 7.47mg 1.34mg 56%
Magnesium 229mg 32mg 47%
Selenium 24.8µg 45%
Copper 0.383mg 0.089mg 33%
Calcium 383mg 95mg 29%
Vitamin B3 1.102mg 5.575mg 28%
Sodium 18mg 630mg 27%
Potassium 1119mg 226mg 26%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 21mg 4.4mg 18%
Vitamin B5 0.826mg 17%
Carbs 68.47g 19.87g 16%
Cholesterol 0mg 46mg 15%
Protein 10.76g 17.19g 13%
Saturated fat 0.68g 3.109g 11%
Polyunsaturated fat 0.43g 1.88g 10%
Choline 47.8mg 9%
Folate 31µg 8%
Vitamin K 8.7µg 7%
Phosphorus 178mg 215mg 5%
Monounsaturated fat 0.87g 2.949g 5%
Vitamin B6 0.23mg 0.296mg 5%
Calories 311kcal 220kcal 5%
Vitamin E 0.61mg 4%
Vitamin A 0µg 35µg 4%
Vitamin B1 0.198mg 0.172mg 2%
Fats 6.7g 8.05g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 40.47g 18.67g N/A
Sugar 4.68g N/A
Vitamin B2 0.182mg 0.186mg 0%
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Club 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
37%
Club sandwich
Minerals Daily Need Coverage Score
496%
Cardamom
50%
Club sandwich

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $5)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 612mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 2.429g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.