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Cardamom vs. Margarine — In-Depth Nutrition Comparison

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Summary of differences between cardamom and margarine

  • Cardamom has more iron, fiber, zinc, magnesium, copper, calcium, potassium, and phosphorus; however, margarine is higher in vitamin A.
  • Cardamom covers your daily need for iron, 174% more than margarine.
  • Cardamom has less saturated fat.

These are the specific foods used in this comparison Spices, cardamom and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Cardamom vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +7533.3%
Contains more CalciumCalcium +12666.7%
Contains more PotassiumPotassium +6116.7%
Contains more IronIron +23183.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3460%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -88.9%
~equal in Selenium ~0µg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +10400%
Contains more Vitamin B1Vitamin B1 +1880%
Contains more Vitamin B2Vitamin B2 +391.9%
Contains more Vitamin B3Vitamin B3 +4691.3%
Contains more Vitamin B6Vitamin B6 +2455.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +6625%
Contains more CarbsCarbs +9681.4%
Contains more OtherOther +203.1%
Contains more FatsFats +1104.6%
Contains more WaterWater +99.5%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +4368.6%
Contains more Poly. FatPolyunsaturated fat +5551.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Margarine DV% diff.
Manganese 28mg 1217%
Iron 13.97mg 0.06mg 174%
Polyunsaturated fat 0.43g 24.302g 159%
Fats 6.7g 80.71g 114%
Fiber 28g 0g 112%
Monounsaturated fat 0.87g 38.877g 95%
Vitamin A 0µg 819µg 91%
Vitamin K 93µg 78%
Zinc 7.47mg 0mg 68%
Saturated fat 0.68g 15.189g 66%
Vitamin E 9mg 60%
Magnesium 229mg 3mg 54%
Copper 0.383mg 0mg 43%
Calcium 383mg 3mg 38%
Potassium 1119mg 18mg 32%
Phosphorus 178mg 5mg 25%
Carbs 68.47g 0.7g 23%
Vitamin C 21mg 0.2mg 23%
Protein 10.76g 0.16g 21%
Calories 311kcal 717kcal 20%
Vitamin B6 0.23mg 0.009mg 17%
Vitamin B1 0.198mg 0.01mg 16%
Vitamin B2 0.182mg 0.037mg 11%
Vitamin B3 1.102mg 0.023mg 7%
Vitamin B12 0µg 0.1µg 4%
Choline 12.4mg 2%
Sodium 18mg 2mg 1%
Net carbs 40.47g 0.7g N/A
Folate 1µg 0%
Trans fat 0g 14.89g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
55%
Margarine
Minerals Daily Need Coverage Score
496%
Cardamom
1%
Margarine

Comparison summary

Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 16mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $4.5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 14.509g)
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 is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.