Cardamom vs. Coconut — In-Depth Nutrition Comparison
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Significant differences between cardamom and coconut
- The amount of manganese, iron, fiber, zinc, magnesium, calcium, potassium, vitamin C, and vitamin B6 in cardamom is higher than in coconut.
- Cardamom covers your daily manganese needs 1152% more than coconut.
- Coconut has 27 times less calcium than cardamom. Cardamom has 383mg of calcium, while coconut has 14mg.
- Cardamom contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of cardamom is 0.
Specific food types used in this comparison are Spices, cardamom and Nuts, coconut meat, raw.
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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.
| Contains more MagnesiumMagnesium | +615.6% |
| Contains more CalciumCalcium | +2635.7% |
| Contains more PotassiumPotassium | +214.3% |
| Contains more IronIron | +474.9% |
| Contains more ZincZinc | +579.1% |
| Contains more PhosphorusPhosphorus | +57.5% |
| Contains less SodiumSodium | -10% |
| Contains more ManganeseManganese | +1766.7% |
| Contains more CopperCopper | +13.6% |
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.
| Contains more Vitamin CVitamin C | +536.4% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +810% |
| Contains more Vitamin B3Vitamin B3 | +104.1% |
| Contains more Vitamin B6Vitamin B6 | +325.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 1.5mg | 1152% |
| Iron | 13.97mg | 2.43mg | 144% |
| Saturated fat | 0.68g | 29.698g | 132% |
| Fiber | 28g | 9g | 76% |
| Zinc | 7.47mg | 1.1mg | 58% |
| Magnesium | 229mg | 32mg | 47% |
| Fats | 6.7g | 33.49g | 41% |
| Calcium | 383mg | 14mg | 37% |
| Potassium | 1119mg | 356mg | 22% |
| Vitamin C | 21mg | 3.3mg | 20% |
| Carbs | 68.47g | 15.23g | 18% |
| Selenium | 10.1µg | 18% | |
| Protein | 10.76g | 3.33g | 15% |
| Vitamin B6 | 0.23mg | 0.054mg | 14% |
| Vitamin B2 | 0.182mg | 0.02mg | 12% |
| Vitamin B1 | 0.198mg | 0.066mg | 11% |
| Phosphorus | 178mg | 113mg | 9% |
| Folate | 26µg | 7% | |
| Copper | 0.383mg | 0.435mg | 6% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B3 | 1.102mg | 0.54mg | 4% |
| Choline | 12.1mg | 2% | |
| Calories | 311kcal | 354kcal | 2% |
| Vitamin E | 0.24mg | 2% | |
| Monounsaturated fat | 0.87g | 1.425g | 1% |
| Net carbs | 40.47g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Sodium | 18mg | 20mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Polyunsaturated fat | 0.43g | 0.366g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223.1% |
| Contains more CarbsCarbs | +349.6% |
| Contains more OtherOther | +503.1% |
| Contains more FatsFats | +399.9% |
| Contains more WaterWater | +467.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Poly. FatPolyunsaturated fat | +17.5% |
| Contains more Mono. FatMonounsaturated fat | +63.8% |
