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.

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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.

Cardamom

Mixed nuts

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.

Cardamom

Mixed nuts

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

All nutrients comparison - raw data values

Nutrient			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