Cardamom vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on differences between cardamom and mashed potato
- Cardamom is higher than mashed potato in manganese, iron, fiber, zinc, magnesium, copper, calcium, potassium, vitamin C, and phosphorus.
- Cardamom covers your daily manganese needs 1213% more than mashed potato.
- The glycemic index of cardamom is lower.
Food varieties used in this article are Spices, cardamom and Fast foods, potato, mashed.
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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 | +1426.7% |
| Contains more CalciumCalcium | +2027.8% |
| Contains more PotassiumPotassium | +291.3% |
| Contains more IronIron | +4406.5% |
| Contains more CopperCopper | +994.3% |
| Contains more ZincZinc | +3295.5% |
| Contains more PhosphorusPhosphorus | +201.7% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +28471.4% |
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 B1Vitamin B1 | +1220% |
| Contains more Vitamin B2Vitamin B2 | +1113.3% |
| Contains more Vitamin B6Vitamin B6 | +91.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 0.098mg | 1213% |
| Iron | 13.97mg | 0.31mg | 171% |
| Fiber | 28g | 1.3g | 107% |
| Zinc | 7.47mg | 0.22mg | 66% |
| Magnesium | 229mg | 15mg | 51% |
| Copper | 0.383mg | 0.035mg | 39% |
| Calcium | 383mg | 18mg | 37% |
| Potassium | 1119mg | 286mg | 25% |
| Vitamin C | 21mg | 0mg | 23% |
| Carbs | 68.47g | 14.65g | 18% |
| Protein | 10.76g | 1.65g | 18% |
| Phosphorus | 178mg | 59mg | 17% |
| Vitamin B1 | 0.198mg | 0.015mg | 15% |
| Vitamin B2 | 0.182mg | 0.015mg | 13% |
| Sodium | 18mg | 306mg | 13% |
| Calories | 311kcal | 89kcal | 11% |
| Vitamin B6 | 0.23mg | 0.12mg | 8% |
| Fats | 6.7g | 2.82g | 6% |
| Polyunsaturated fat | 0.43g | 1.342g | 6% |
| Starch | 12.1g | 5% | |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Choline | 13.4mg | 2% | |
| Folate | 9µg | 2% | |
| Selenium | 0.8µg | 1% | |
| Net carbs | 40.47g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B3 | 1.102mg | 1.08mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Saturated fat | 0.68g | 0.577g | 0% |
| Monounsaturated fat | 0.87g | 0.72g | 0% |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +552.1% |
| Contains more FatsFats | +137.6% |
| Contains more CarbsCarbs | +367.4% |
| Contains more OtherOther | +359.5% |
| Contains more WaterWater | +861.6% |
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +20.8% |
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Poly. FatPolyunsaturated fat | +212.1% |
