Cardamom vs. Graham cracker — In-Depth Nutrition Comparison
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How are cardamom and graham cracker different?
- Cardamom is higher in manganese, iron, fiber, zinc, magnesium, calcium, potassium, copper, and vitamin C; however, graham cracker is richer in vitamin B3.
- Daily need coverage for manganese for cardamom is 1173% higher.
- Cardamom has a lower glycemic index (0) than graham cracker (74).
Spices, cardamom and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +472.5% |
| Contains more CalciumCalcium | +397.4% |
| Contains more PotassiumPotassium | +558.2% |
| Contains more IronIron | +269.6% |
| Contains more CopperCopper | +125.3% |
| Contains more ZincZinc | +678.1% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +2647.8% |
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 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +47.4% |
| Contains more Vitamin B1Vitamin B1 | +33.8% |
| Contains more Vitamin B2Vitamin B2 | +74.2% |
| Contains more Vitamin B3Vitamin B3 | +302.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.76 g
Fats:
6.7 g
Carbs:
68.47 g
Water:
8.28 g
Other:
5.79 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +60.8% |
| Contains more WaterWater | +144.2% |
| Contains more OtherOther | +248.8% |
| Contains more FatsFats | +58.2% |
| Contains more CarbsCarbs | +13.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.68 g
Monounsaturated fat:
Mono. Fat
0.87 g
Polyunsaturated fat:
Poly. Fat
0.43 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -58.4% |
| Contains more Mono. FatMonounsaturated fat | +188.4% |
| Contains more Poly. FatPolyunsaturated fat | +1153% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 28mg | 1.019mg | 1173% |
| Iron | 13.97mg | 3.78mg | 127% |
| Fiber | 28g | 3.4g | 98% |
| Zinc | 7.47mg | 0.96mg | 59% |
| Magnesium | 229mg | 40mg | 45% |
| Polyunsaturated fat | 0.43g | 5.388g | 33% |
| Calcium | 383mg | 77mg | 31% |
| Potassium | 1119mg | 170mg | 28% |
| Copper | 0.383mg | 0.17mg | 24% |
| Vitamin C | 21mg | 0mg | 23% |
| Folate | 91µg | 23% | |
| Vitamin B3 | 1.102mg | 4.439mg | 21% |
| Starch | 46.56g | 19% | |
| Sodium | 18mg | 459mg | 19% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin B2 | 0.182mg | 0.317mg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Vitamin B5 | 0.42mg | 8% | |
| Protein | 10.76g | 6.69g | 8% |
| Vitamin B6 | 0.23mg | 0.156mg | 6% |
| Calories | 311kcal | 430kcal | 6% |
| Vitamin B1 | 0.198mg | 0.265mg | 6% |
| Fats | 6.7g | 10.6g | 6% |
| Saturated fat | 0.68g | 1.633g | 4% |
| Monounsaturated fat | 0.87g | 2.509g | 4% |
| Carbs | 68.47g | 77.66g | 3% |
| Phosphorus | 178mg | 185mg | 1% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Net carbs | 40.47g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0g | 0.055g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
496%
60%
Comparison summary
Which food is cheaper?
Graham cracker is cheaper (difference - $5)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Cardamom contains less Sodium (difference - 441mg)
Which food is lower in Saturated fat?
Cardamom is lower in Saturated fat (difference - 0.953g)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)