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Cardamom vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between cardamom and gooseberries

  • Gooseberries have less manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, phosphorus, and vitamin B1 than cardamom.
  • Cardamom covers your daily need for manganese, 1211% more than gooseberries.
  • Cardamom has 62 times more zinc than gooseberries. While cardamom has 7.47mg of zinc, gooseberries have only 0.12mg.
  • The glycemic index of gooseberries is higher.

These are the specific foods used in this comparison Spices, cardamom and Gooseberries, raw.

Infographic

Cardamom vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +2190%
Contains more CalciumCalcium +1432%
Contains more PotassiumPotassium +465.2%
Contains more IronIron +4406.5%
Contains more CopperCopper +447.1%
Contains more ZincZinc +6125%
Contains more PhosphorusPhosphorus +559.3%
Contains more ManganeseManganese +19344.4%
Contains less SodiumSodium -94.4%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +395%
Contains more Vitamin B2Vitamin B2 +506.7%
Contains more Vitamin B3Vitamin B3 +267.3%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin CVitamin C +31.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1122.7%
Contains more FatsFats +1055.2%
Contains more CarbsCarbs +572.6%
Contains more OtherOther +1081.6%
Contains more WaterWater +961.2%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +1605.9%
Contains more Poly. FatPolyunsaturated fat +35.6%
Contains less Sat. FatSaturated fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Gooseberry DV% diff.
Manganese 28mg 0.144mg 1211%
Iron 13.97mg 0.31mg 171%
Fiber 28g 4.3g 95%
Zinc 7.47mg 0.12mg 67%
Magnesium 229mg 10mg 52%
Calcium 383mg 25mg 36%
Copper 0.383mg 0.07mg 35%
Potassium 1119mg 198mg 27%
Phosphorus 178mg 27mg 22%
Protein 10.76g 0.88g 20%
Carbs 68.47g 10.18g 19%
Vitamin B1 0.198mg 0.04mg 13%
Calories 311kcal 44kcal 13%
Vitamin B6 0.23mg 0.08mg 12%
Vitamin B2 0.182mg 0.03mg 12%
Fats 6.7g 0.58g 9%
Vitamin C 21mg 27.7mg 7%
Vitamin B5 0.286mg 6%
Vitamin B3 1.102mg 0.3mg 5%
Saturated fat 0.68g 0.038g 3%
Folate 6µg 2%
Monounsaturated fat 0.87g 0.051g 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0.37mg 2%
Sodium 18mg 1mg 1%
Selenium 0.6µg 1%
Polyunsaturated fat 0.43g 0.317g 1%
Net carbs 40.47g 5.88g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Gooseberry
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
13%
Gooseberry
Minerals Daily Need Coverage Score
496%
Cardamom
10%
Gooseberry

Comparison summary

Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 0.642g)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $4.5)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.