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Cardamom vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between cardamom and cocoa bean

  • Cardamom has more manganese, calcium, and vitamin C; however, cocoa bean has more copper, phosphorus, magnesium, potassium, vitamin B2, and iron.
  • Cardamom's daily need coverage for manganese is 1055% more.
  • Cardamom is lower in saturated fat.

The food varieties used in the comparison are Spices, cardamom and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Cardamom vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +245%
Contains more ZincZinc +17.3%
Contains more ManganeseManganese +649.3%
Contains more MagnesiumMagnesium +107.9%
Contains more PotassiumPotassium +124.2%
Contains more IronIron +11.1%
Contains more CopperCopper +841.8%
Contains more PhosphorusPhosphorus +309%
~equal in Sodium ~19mg

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B3Vitamin B3 +117.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more CarbsCarbs +17.4%
Contains more WaterWater +206.7%
Contains more ProteinProtein +68.2%
Contains more FatsFats +95.5%
Contains more OtherOther +34.7%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +404.6%
~equal in Polyunsaturated fat ~0.42g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Cocoa bean DV% diff.
Manganese 28mg 3.737mg 1055%
Copper 0.383mg 3.607mg 358%
Phosphorus 178mg 728mg 79%
Magnesium 229mg 476mg 59%
Potassium 1119mg 2509mg 41%
Saturated fat 0.68g 7.76g 32%
Calcium 383mg 111mg 27%
Selenium 13.2µg 24%
Vitamin C 21mg 0mg 23%
Vitamin B2 0.182mg 0.46mg 21%
Caffeine 78mg 20%
Iron 13.97mg 15.52mg 19%
Protein 10.76g 18.1g 15%
Zinc 7.47mg 6.37mg 10%
Fats 6.7g 13.1g 10%
Monounsaturated fat 0.87g 4.39g 9%
Vitamin B6 0.23mg 0.118mg 9%
Folate 32µg 8%
Vitamin B3 1.102mg 2.4mg 8%
Fiber 28g 29.8g 7%
Vitamin B1 0.198mg 0.11mg 7%
Calories 311kcal 220kcal 5%
Vitamin B5 0.254mg 5%
Carbs 68.47g 58.3g 3%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Vitamin E 0.1mg 1%
Net carbs 40.47g 28.5g N/A
Sugar 1.76g N/A
Sodium 18mg 19mg 0%
Polyunsaturated fat 0.43g 0.42g 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Cocoa bean
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
20%
Cocoa bean
Minerals Daily Need Coverage Score
496%
Cardamom
343%
Cocoa bean

Comparison summary

Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $2.4)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 7.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.