Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cardamom vs. Grape leaves — In-Depth Nutrition Comparison

Compare

Significant differences between cardamom and grape leaves

  • Cardamom has more manganese, iron, fiber, zinc, magnesium, potassium, and vitamin B1; however, grape leaves are richer in vitamin A, vitamin B2, and vitamin B6.
  • Cardamom covers your daily manganese needs 1093% more than grape leaves.
  • Grape leaves have 11 times less zinc than cardamom. Cardamom has 7.47mg of zinc, while grape leaves have 0.67mg.

Specific food types used in this comparison are Spices, cardamom and Grape leaves, raw.

Infographic

Cardamom vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +141.1%
Contains more PotassiumPotassium +311.4%
Contains more IronIron +431.2%
Contains more ZincZinc +1014.9%
Contains more PhosphorusPhosphorus +95.6%
Contains more ManganeseManganese +880.7%
Contains less SodiumSodium -50%
~equal in Calcium ~363mg
~equal in Copper ~0.415mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +89.2%
Contains more Vitamin B1Vitamin B1 +395%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B6Vitamin B6 +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +92.1%
Contains more FatsFats +216%
Contains more CarbsCarbs +295.6%
Contains more OtherOther +250.9%
Contains more WaterWater +785.5%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +974.1%
Contains less Sat. FatSaturated fat -50.6%
Contains more Poly. FatPolyunsaturated fat +147.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Grape leaves DV% diff.
Manganese 28mg 2.855mg 1093%
Vitamin A 0µg 1376µg 153%
Iron 13.97mg 2.63mg 142%
Vitamin K 108.6µg 91%
Fiber 28g 11g 68%
Zinc 7.47mg 0.67mg 62%
Magnesium 229mg 95mg 32%
Potassium 1119mg 272mg 25%
Folate 83µg 21%
Carbs 68.47g 17.31g 17%
Vitamin B1 0.198mg 0.04mg 13%
Vitamin E 2mg 13%
Vitamin B6 0.23mg 0.4mg 13%
Vitamin B2 0.182mg 0.354mg 13%
Phosphorus 178mg 91mg 12%
Vitamin C 21mg 11.1mg 11%
Calories 311kcal 93kcal 11%
Protein 10.76g 5.6g 10%
Vitamin B3 1.102mg 2.362mg 8%
Fats 6.7g 2.12g 7%
Vitamin B5 0.231mg 5%
Polyunsaturated fat 0.43g 1.065g 4%
Copper 0.383mg 0.415mg 4%
Selenium 0.9µg 2%
Calcium 383mg 363mg 2%
Choline 12.8mg 2%
Saturated fat 0.68g 0.336g 2%
Monounsaturated fat 0.87g 0.081g 2%
Net carbs 40.47g 6.31g N/A
Sugar 6.3g N/A
Sodium 18mg 9mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
86%
Grape leaves
Minerals Daily Need Coverage Score
496%
Cardamom
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 0.344g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $2.2)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 6.3g)
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)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.