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Cardamom vs. Shiitake — In-Depth Nutrition Comparison

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The main differences between cardamom and shiitake

  • Cardamom is richer in manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, and vitamin B1, yet shiitake is richer in vitamin B3.
  • Daily need coverage for manganese for cardamom is 1207% higher.
  • Cardamom contains 192 times more calcium than shiitake. Cardamom contains 383mg of calcium, while shiitake contains 2mg.
  • Cardamom has a lower glycemic index than shiitake.

Food types used in this article are Spices, cardamom and Mushrooms, shiitake, raw.

Infographic

Cardamom vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1045%
Contains more CalciumCalcium +19050%
Contains more PotassiumPotassium +268.1%
Contains more IronIron +3307.3%
Contains more CopperCopper +169.7%
Contains more ZincZinc +625.2%
Contains more PhosphorusPhosphorus +58.9%
Contains more ManganeseManganese +12073.9%
Contains less SodiumSodium -50%

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% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +251.8%
Contains more Vitamin B6Vitamin B6 +27.4%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +380.4%
Contains more FatsFats +1267.3%
Contains more CarbsCarbs +908.4%
Contains more OtherOther +682.4%
Contains more WaterWater +983.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Shiitake DV% diff.
Manganese 28mg 0.23mg 1207%
Iron 13.97mg 0.41mg 170%
Fiber 28g 2.5g 102%
Zinc 7.47mg 1.03mg 59%
Magnesium 229mg 20mg 50%
Calcium 383mg 2mg 38%
Vitamin B5 1.5mg 30%
Copper 0.383mg 0.142mg 27%
Potassium 1119mg 304mg 24%
Vitamin C 21mg 23%
Carbs 68.47g 6.79g 21%
Vitamin B3 1.102mg 3.877mg 17%
Protein 10.76g 2.24g 17%
Vitamin B1 0.198mg 0.015mg 15%
Calories 311kcal 34kcal 14%
Selenium 5.7µg 10%
Fats 6.7g 0.49g 10%
Phosphorus 178mg 112mg 9%
Vitamin B6 0.23mg 0.293mg 5%
Polyunsaturated fat 0.43g 3%
Vitamin B2 0.182mg 0.217mg 3%
Folate 13µg 3%
Saturated fat 0.68g 3%
Monounsaturated fat 0.87g 2%
Vitamin D 0IU 18IU 2%
Vitamin D 0µg 0.4µg 2%
Net carbs 40.47g 4.29g N/A
Sugar 2.38g N/A
Sodium 18mg 9mg 0%
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Shiitake
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
23%
Shiitake
Minerals Daily Need Coverage Score
496%
Cardamom
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.68g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $3.7)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.