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Cardamom vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between cardamom and brazil nut

  • Cardamom is richer in manganese, iron, fiber, zinc, and vitamin C, yet brazil nut is richer in copper, phosphorus, magnesium, and vitamin B1.
  • Daily need coverage for manganese for cardamom is 1164% higher.
  • Cardamom contains 30 times more vitamin C than brazil nut. Cardamom contains 21mg of vitamin C, while brazil nut contains 0.7mg.
  • Cardamom contains less saturated fat.

Food types used in this article are Spices, cardamom and Nuts, brazilnuts, dried, unblanched.

Infographic

Cardamom vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +139.4%
Contains more PotassiumPotassium +69.8%
Contains more IronIron +474.9%
Contains more ZincZinc +84%
Contains more ManganeseManganese +2189.5%
Contains more MagnesiumMagnesium +64.2%
Contains more CopperCopper +355.1%
Contains more PhosphorusPhosphorus +307.3%
Contains less SodiumSodium -83.3%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +273.6%
Contains more Vitamin B6Vitamin B6 +127.7%
Contains more Vitamin B1Vitamin B1 +211.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +483.2%
Contains more WaterWater +142.1%
Contains more OtherOther +69.3%
Contains more ProteinProtein +33.1%
Contains more FatsFats +901.5%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +2644.7%
Contains more Poly. FatPolyunsaturated fat +5574.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Brazil nut DV% diff.
Selenium 1917µg 3485%
Manganese 28mg 1.223mg 1164%
Polyunsaturated fat 0.43g 24.399g 160%
Copper 0.383mg 1.743mg 151%
Iron 13.97mg 2.43mg 144%
Fats 6.7g 67.1g 93%
Fiber 28g 7.5g 82%
Phosphorus 178mg 725mg 78%
Saturated fat 0.68g 16.134g 70%
Monounsaturated fat 0.87g 23.879g 58%
Vitamin E 5.65mg 38%
Magnesium 229mg 376mg 35%
Vitamin B1 0.198mg 0.617mg 35%
Zinc 7.47mg 4.06mg 31%
Vitamin C 21mg 0.7mg 23%
Calcium 383mg 160mg 22%
Carbs 68.47g 11.74g 19%
Calories 311kcal 659kcal 17%
Potassium 1119mg 659mg 14%
Vitamin B2 0.182mg 0.035mg 11%
Vitamin B6 0.23mg 0.101mg 10%
Protein 10.76g 14.32g 7%
Folate 22µg 6%
Vitamin B3 1.102mg 0.295mg 5%
Choline 28.8mg 5%
Vitamin B5 0.184mg 4%
Sodium 18mg 3mg 1%
Net carbs 40.47g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
496%
Cardamom
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 15.454g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 15mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.