Cardamom vs. Dates — In-Depth Nutrition Comparison
Compare
Summary of differences between cardamom and dates
- Dates have less manganese, iron, fiber, zinc, magnesium, calcium, vitamin C, copper, phosphorus, and potassium than cardamom.
- Cardamom covers your daily need for manganese, 1206% more than dates.
- Cardamom has 53 times more vitamin C than dates. While cardamom has 21mg of vitamin C, dates have only 0.4mg.
- The glycemic index of dates is higher.
These are the specific foods used in this comparison Spices, cardamom and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +432.6% |
| Contains more CalciumCalcium | +882.1% |
| Contains more PotassiumPotassium | +70.6% |
| Contains more IronIron | +1269.6% |
| Contains more CopperCopper | +85.9% |
| Contains more ZincZinc | +2475.9% |
| Contains more PhosphorusPhosphorus | +187.1% |
| Contains more ManganeseManganese | +10587% |
| Contains less SodiumSodium | -88.9% |
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 | +5150% |
| Contains more Vitamin B1Vitamin B1 | +280.8% |
| Contains more Vitamin B2Vitamin B2 | +175.8% |
| Contains more Vitamin B6Vitamin B6 | +39.4% |
| Contains more Vitamin B3Vitamin B3 | +15.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 0.262mg | 1206% |
| Iron | 13.97mg | 1.02mg | 162% |
| Fiber | 28g | 8g | 80% |
| Zinc | 7.47mg | 0.29mg | 65% |
| Magnesium | 229mg | 43mg | 44% |
| Calcium | 383mg | 39mg | 34% |
| Fructose | 19.56g | 24% | |
| Vitamin C | 21mg | 0.4mg | 23% |
| Copper | 0.383mg | 0.206mg | 20% |
| Protein | 10.76g | 2.45g | 17% |
| Phosphorus | 178mg | 62mg | 17% |
| Potassium | 1119mg | 656mg | 14% |
| Vitamin B5 | 0.589mg | 12% | |
| Vitamin B1 | 0.198mg | 0.052mg | 12% |
| Fats | 6.7g | 0.39g | 10% |
| Vitamin B2 | 0.182mg | 0.066mg | 9% |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Vitamin B6 | 0.23mg | 0.165mg | 5% |
| Polyunsaturated fat | 0.43g | 0.019g | 3% |
| Saturated fat | 0.68g | 0.032g | 3% |
| Monounsaturated fat | 0.87g | 0.036g | 2% |
| Carbs | 68.47g | 75.03g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Sodium | 18mg | 2mg | 1% |
| Calories | 311kcal | 282kcal | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin B3 | 1.102mg | 1.274mg | 1% |
| Net carbs | 40.47g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +339.2% |
| Contains more FatsFats | +1617.9% |
| Contains more OtherOther | +261.9% |
| Contains more WaterWater | +147.9% |
~equal in
Carbs
~75.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2316.7% |
| Contains more Poly. FatPolyunsaturated fat | +2163.2% |
| Contains less Sat. FatSaturated fat | -95.3% |
