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Cardamom vs. Mustard — In-Depth Nutrition Comparison

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Important differences between Cardamom and Mustard

  • Mustard has less Manganese, Iron, Fiber, Zinc, Magnesium, Copper, Calcium, Potassium, and Vitamin C.
  • Cardamom's daily need coverage for Manganese is 1199% more.
  • Cardamom has 70 times more Vitamin C than Mustard. Cardamom has 21mg of Vitamin C, while Mustard has 0.3mg.
  • Cardamom is lower in Sodium.

The food varieties used in the comparison are Spices, cardamom and Mustard, prepared, yellow.

Infographic

Cardamom vs Mustard 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.
Contains more Calcium +507.9%
Contains more Iron +767.7%
Contains more Magnesium +377.1%
Contains more Phosphorus +64.8%
Contains more Potassium +636.2%
Contains less Sodium -98.4%
Contains more Zinc +1067.2%
Contains more Copper +417.6%
Contains more Manganese +6535.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +507.9%
Contains more Iron +767.7%
Contains more Magnesium +377.1%
Contains more Phosphorus +64.8%
Contains more Potassium +636.2%
Contains less Sodium -98.4%
Contains more Zinc +1067.2%
Contains more Copper +417.6%
Contains more Manganese +6535.1%

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 C +6900%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +95%
Contains more Vitamin B6 +228.6%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 50% 42% 21% 0% 54% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin C +6900%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +95%
Contains more Vitamin B6 +228.6%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +187.7%
Contains more Fats +100.6%
Contains more Carbs +1074.4%
Contains more Other +71.8%
Contains more Water +911.1%
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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +187.7%
Contains more Fats +100.6%
Contains more Carbs +1074.4%
Contains more Other +71.8%
Contains more Water +911.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +150.8%
Contains more Polyunsaturated fat +80%
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +150.8%
Contains more Polyunsaturated fat +80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Mustard Opinion
Net carbs 40.47g 1.83g Cardamom
Protein 10.76g 3.74g Cardamom
Fats 6.7g 3.34g Cardamom
Carbs 68.47g 5.83g Cardamom
Calories 311kcal 60kcal Cardamom
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Cardamom
Fiber 28g 4g Cardamom
Calcium 383mg 63mg Cardamom
Iron 13.97mg 1.61mg Cardamom
Magnesium 229mg 48mg Cardamom
Phosphorus 178mg 108mg Cardamom
Potassium 1119mg 152mg Cardamom
Sodium 18mg 1104mg Cardamom
Zinc 7.47mg 0.64mg Cardamom
Copper 0.383mg 0.074mg Cardamom
Manganese 28mg 0.422mg Cardamom
Selenium 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 21mg 0.3mg Cardamom
Vitamin B1 0.198mg 0.177mg Cardamom
Vitamin B2 0.182mg 0.07mg Cardamom
Vitamin B3 1.102mg 0.565mg Cardamom
Vitamin B5 0.254mg Mustard
Vitamin B6 0.23mg 0.07mg Cardamom
Folate 7µg Mustard
Vitamin K 1.4µg Mustard
Tryptophan 0.009mg Mustard
Threonine 0.167mg Mustard
Isoleucine 0.146mg Mustard
Leucine 0.292mg Mustard
Lysine 0.264mg Mustard
Methionine 0.076mg Mustard
Phenylalanine 0.161mg Mustard
Valine 0.189mg Mustard
Histidine 0.119mg Mustard
Trans Fat 0g 0.009g Cardamom
Saturated Fat 0.68g 0.214g Mustard
Monounsaturated Fat 0.87g 2.182g Mustard
Polyunsaturated fat 0.43g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Cardamom
10%
Mustard
Minerals Daily Need Coverage Score
496%
Cardamom
60%
Mustard

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.466g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $2.9)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 1086mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.