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Cardamom vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between cardamom and lupin Bean Raw

  • Cardamom has more manganese, iron, fiber, zinc, calcium, and vitamin C; however, lupin Bean Raw has more copper, phosphorus, vitamin B1, and vitamin B6.
  • Cardamom's daily need coverage for manganese is 1114% more.
  • Cardamom has 4 times more vitamin C than lupin Bean Raw. Cardamom has 21mg of vitamin C, while lupin Bean Raw has 4.8mg.

The food varieties used in the comparison are Spices, cardamom and Lupins, mature seeds, raw.

Infographic

Cardamom vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +15.7%
Contains more CalciumCalcium +117.6%
Contains more IronIron +220.4%
Contains more ZincZinc +57.3%
Contains more ManganeseManganese +1075.5%
Contains more CopperCopper +166.8%
Contains more PhosphorusPhosphorus +147.2%
Contains less SodiumSodium -16.7%
~equal in Potassium ~1013mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +337.5%
Contains more Vitamin B1Vitamin B1 +223.2%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +98.7%
Contains more Vitamin B6Vitamin B6 +55.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more CarbsCarbs +69.6%
Contains more OtherOther +76.5%
Contains more ProteinProtein +236.2%
Contains more FatsFats +45.4%
Contains more WaterWater +26.1%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -41.2%
Contains more Mono. FatMonounsaturated fat +352.9%
Contains more Poly. FatPolyunsaturated fat +467.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Lupin Bean Raw DV% diff.
Manganese 28mg 2.382mg 1114%
Iron 13.97mg 4.36mg 120%
Folate 355µg 89%
Copper 0.383mg 1.022mg 71%
Protein 10.76g 36.17g 51%
Vitamin B1 0.198mg 0.64mg 37%
Phosphorus 178mg 440mg 37%
Fiber 28g 18.9g 36%
Zinc 7.47mg 4.75mg 25%
Calcium 383mg 176mg 21%
Vitamin C 21mg 4.8mg 18%
Vitamin B5 0.75mg 15%
Selenium 8.2µg 15%
Polyunsaturated fat 0.43g 2.439g 13%
Vitamin B6 0.23mg 0.357mg 10%
Carbs 68.47g 40.37g 9%
Monounsaturated fat 0.87g 3.94g 8%
Magnesium 229mg 198mg 7%
Vitamin B3 1.102mg 2.19mg 7%
Fats 6.7g 9.74g 5%
Calories 311kcal 371kcal 3%
Vitamin B2 0.182mg 0.22mg 3%
Potassium 1119mg 1013mg 3%
Saturated fat 0.68g 1.156g 2%
Net carbs 40.47g 21.47g N/A
Sodium 18mg 15mg 0%
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Lupin Bean Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
496%
Cardamom
146%
Lupin Bean Raw

Comparison summary

Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $2.7)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 0.476g)
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)

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.