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Cardamom vs. Mamey Sapote — In-Depth Nutrition Comparison

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Significant differences between cardamom and mamey Sapote

  • Cardamom has more manganese, iron, fiber, zinc, magnesium, calcium, phosphorus, potassium, and copper; however, mamey Sapote is richer in vitamin B6.
  • Cardamom covers your daily manganese needs 1209% more than mamey Sapote.
  • Mamey Sapote has 39 times less zinc than cardamom. Cardamom has 7.47mg of zinc, while mamey Sapote has 0.19mg.

Specific food types used in this comparison are Spices, cardamom and Sapote, mamey, raw.

Infographic

Cardamom vs Mamey Sapote 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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +1981.8%
Contains more CalciumCalcium +2027.8%
Contains more PotassiumPotassium +146.5%
Contains more IronIron +1691%
Contains more CopperCopper +79.8%
Contains more ZincZinc +3831.6%
Contains more PhosphorusPhosphorus +584.6%
Contains more ManganeseManganese +13625.5%
Contains less SodiumSodium -61.1%
~equal in Selenium ~µg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +1423.1%
Contains more Vitamin B2Vitamin B2 +56.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more Vitamin B6Vitamin B6 +213%
~equal in Vitamin C ~23mg
~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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +642.1%
Contains more FatsFats +1356.5%
Contains more CarbsCarbs +113.3%
Contains more OtherOther +417%
Contains more WaterWater +683.5%

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +752.9%
Contains more Poly. FatPolyunsaturated fat +343.3%
Contains less Sat. FatSaturated fat -75.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Mamey Sapote
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 Mamey Sapote DV% diff.
Manganese 28mg 0.204mg 1209%
Iron 13.97mg 0.78mg 165%
Fiber 28g 5.4g 90%
Zinc 7.47mg 0.19mg 66%
Magnesium 229mg 11mg 52%
Vitamin B6 0.23mg 0.72mg 38%
Calcium 383mg 18mg 37%
Phosphorus 178mg 26mg 22%
Potassium 1119mg 454mg 20%
Protein 10.76g 1.45g 19%
Copper 0.383mg 0.213mg 19%
Vitamin B1 0.198mg 0.013mg 15%
Vitamin E 2.11mg 14%
Carbs 68.47g 32.1g 12%
Fats 6.7g 0.46g 10%
Fructose 7.66g 10%
Calories 311kcal 124kcal 9%
Vitamin B5 0.397mg 8%
Vitamin B2 0.182mg 0.116mg 5%
Starch 6.33g 3%
Vitamin C 21mg 23mg 2%
Vitamin B3 1.102mg 1.432mg 2%
Folate 7µg 2%
Saturated fat 0.68g 0.169g 2%
Monounsaturated fat 0.87g 0.102g 2%
Polyunsaturated fat 0.43g 0.097g 2%
Vitamin A 0µg 7µg 1%
Net carbs 40.47g 26.7g N/A
Sugar 20.14g N/A
Sodium 18mg 7mg 0%
Tryptophan 0.049mg 0%
Threonine 0.085mg 0%
Isoleucine 0.061mg 0%
Leucine 0.073mg 0%
Lysine 0.073mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.061mg 0%
Valine 0.073mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Mamey Sapote
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
29%
Mamey Sapote
Minerals Daily Need Coverage Score
496%
Cardamom
20%
Mamey Sapote

Comparison summary

Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 0.511g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 0)
Which food is cheaper?
Mamey Sapote
Mamey Sapote is cheaper (difference - $2)
Which food is richer in vitamins?
Mamey Sapote
Mamey Sapote is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 20.14g)
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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.