Cardamom vs. Oats — In-Depth Nutrition Comparison
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The main differences between cardamom and oats
- Cardamom is richer in manganese, iron, fiber, calcium, zinc, vitamin C, and potassium, yet oats are richer in phosphorus, vitamin B1, and copper.
- Daily need coverage for manganese for cardamom is 1004% higher.
- Cardamom has a lower glycemic index than oats.
Food types used in this article are Spices, cardamom and Oats.
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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.
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +609.3% |
| Contains more PotassiumPotassium | +160.8% |
| Contains more IronIron | +196% |
| Contains more ZincZinc | +88.2% |
| Contains more ManganeseManganese | +469.6% |
| Contains more CopperCopper | +63.4% |
| Contains more PhosphorusPhosphorus | +193.8% |
| Contains less SodiumSodium | -88.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +30.9% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +93.3% |
| Contains more Vitamin B1Vitamin B1 | +285.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 4.916mg | 1004% |
| Iron | 13.97mg | 4.72mg | 116% |
| Fiber | 28g | 10.6g | 70% |
| Phosphorus | 178mg | 523mg | 49% |
| Vitamin B1 | 0.198mg | 0.763mg | 47% |
| Calcium | 383mg | 54mg | 33% |
| Zinc | 7.47mg | 3.97mg | 32% |
| Vitamin B5 | 1.349mg | 27% | |
| Copper | 0.383mg | 0.626mg | 27% |
| Vitamin C | 21mg | 0mg | 23% |
| Potassium | 1119mg | 429mg | 20% |
| Polyunsaturated fat | 0.43g | 2.535g | 14% |
| Folate | 56µg | 14% | |
| Protein | 10.76g | 16.89g | 12% |
| Magnesium | 229mg | 177mg | 12% |
| Vitamin B6 | 0.23mg | 0.119mg | 9% |
| Calories | 311kcal | 389kcal | 4% |
| Monounsaturated fat | 0.87g | 2.178g | 3% |
| Vitamin B2 | 0.182mg | 0.139mg | 3% |
| Saturated fat | 0.68g | 1.217g | 2% |
| Vitamin B3 | 1.102mg | 0.961mg | 1% |
| Sodium | 18mg | 2mg | 1% |
| Carbs | 68.47g | 66.27g | 1% |
| Fats | 6.7g | 6.9g | 0% |
| Net carbs | 40.47g | 55.67g | N/A |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +236.6% |
| Contains more ProteinProtein | +57% |
~equal in
Fats
~6.9g
~equal in
Carbs
~66.27g
~equal in
Water
~8.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -44.1% |
| Contains more Mono. FatMonounsaturated fat | +150.3% |
| Contains more Poly. FatPolyunsaturated fat | +489.5% |
