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Cardamom vs. Sardine — In-Depth Nutrition Comparison

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The main differences between cardamom and sardine

  • Cardamom is richer in manganese, iron, fiber, zinc, and magnesium, yet sardine is richer in vitamin B12, phosphorus, vitamin D, and vitamin B3.
  • Daily need coverage for manganese for cardamom is 1213% higher.

Food types used in this article are Spices, cardamom and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Cardamom vs Sardine infographic
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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.
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +487.2%
Contains more PotassiumPotassium +181.9%
Contains more IronIron +378.4%
Contains more CopperCopper +105.9%
Contains more ZincZinc +470.2%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +25825.9%
Contains more PhosphorusPhosphorus +175.3%
~equal in Calcium ~382mg

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%
Sardine
10
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +147.5%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B3Vitamin B3 +376%
Contains more Vitamin B12Vitamin B12 +∞%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +34%
Contains more ProteinProtein +128.8%
Contains more FatsFats +70.9%
Contains more WaterWater +619.9%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -55.5%
Contains more Mono. FatMonounsaturated fat +344.7%
Contains more Poly. FatPolyunsaturated fat +1097.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Sardine DV% diff.
Manganese 28mg 0.108mg 1213%
Vitamin B12 0µg 8.94µg 373%
Iron 13.97mg 2.92mg 138%
Fiber 28g 0g 112%
Selenium 52.7µg 96%
Zinc 7.47mg 1.31mg 56%
Cholesterol 0mg 142mg 47%
Magnesium 229mg 39mg 45%
Phosphorus 178mg 490mg 45%
Polyunsaturated fat 0.43g 5.148g 31%
Protein 10.76g 24.62g 28%
Vitamin B3 1.102mg 5.245mg 26%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Carbs 68.47g 0g 23%
Vitamin C 21mg 0mg 23%
Copper 0.383mg 0.186mg 22%
Potassium 1119mg 397mg 21%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B5 0.642mg 13%
Sodium 18mg 307mg 13%
Vitamin B1 0.198mg 0.08mg 10%
Monounsaturated fat 0.87g 3.869g 7%
Fats 6.7g 11.45g 7%
Calories 311kcal 208kcal 5%
Vitamin B6 0.23mg 0.167mg 5%
Vitamin A 0µg 32µg 4%
Saturated fat 0.68g 1.528g 4%
Vitamin B2 0.182mg 0.227mg 3%
Folate 10µg 3%
Vitamin K 2.6µg 2%
Net carbs 40.47g 0g N/A
Calcium 383mg 382mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
119%
Sardine
Minerals Daily Need Coverage Score
496%
Cardamom
94%
Sardine

Comparison summary

Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 289mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 0.848g)
Which food is cheaper?
Cardamom
Cardamom is cheaper (difference - $2)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.