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Cardamom vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between cardamom and mixed nuts

  • Cardamom has more manganese, iron, fiber, zinc, calcium, and vitamin C; however, mixed nuts are higher in copper, vitamin B3, and phosphorus.
  • Cardamom covers your daily need for manganese, 1129% more than mixed nuts.
  • Cardamom has 42 times more vitamin C than mixed nuts. While cardamom has 21mg of vitamin C, mixed nuts have only 0.5mg.
  • Cardamom has less saturated fat.
  • The glycemic index of mixed nuts is higher.

These are the specific foods used in this comparison Spices, cardamom and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Cardamom vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +227.4%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +435.2%
Contains more ZincZinc +122.3%
Contains more ManganeseManganese +1272.5%
Contains more CopperCopper +136.8%
Contains more PhosphorusPhosphorus +156.2%
Contains less SodiumSodium -72.2%
~equal in Magnesium ~229mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +4100%
Contains more Vitamin B3Vitamin B3 +599.5%
Contains more Vitamin B6Vitamin B6 +53%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B2 ~0.196mg
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +225.3%
Contains more WaterWater +298.1%
Contains more OtherOther +101%
Contains more ProteinProtein +86.2%
Contains more FatsFats +705.2%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +3174.5%
Contains more Poly. FatPolyunsaturated fat +3298.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Mixed nuts DV% diff.
Manganese 28mg 2.04mg 1129%
Iron 13.97mg 2.61mg 142%
Polyunsaturated fat 0.43g 14.612g 95%
Fiber 28g 7g 84%
Fats 6.7g 53.95g 73%
Monounsaturated fat 0.87g 28.488g 69%
Selenium 33.9µg 62%
Copper 0.383mg 0.907mg 58%
Vitamin E 7.82mg 52%
Vitamin B3 1.102mg 7.709mg 41%
Phosphorus 178mg 456mg 40%
Saturated fat 0.68g 8.711g 37%
Zinc 7.47mg 3.36mg 37%
Calcium 383mg 117mg 27%
Vitamin C 21mg 0.5mg 23%
Vitamin B5 1.14mg 23%
Folate 83µg 21%
Protein 10.76g 20.04g 19%
Carbs 68.47g 21.05g 16%
Calories 311kcal 607kcal 15%
Potassium 1119mg 632mg 14%
Choline 52mg 9%
Vitamin B6 0.23mg 0.352mg 9%
Vitamin K 5.7µg 5%
Starch 4.2g 2%
Vitamin B1 0.198mg 0.189mg 1%
Vitamin B2 0.182mg 0.196mg 1%
Sodium 18mg 5mg 1%
Net carbs 40.47g 14.05g N/A
Magnesium 229mg 229mg 0%
Sugar 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
496%
Cardamom
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 13mg)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $2)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 8.031g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 24)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.