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  6. Cardamom vs. Olive

Cardamom vs. Olive — In-Depth Nutrition Comparison

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How are Cardamom and Olive different?

  • Cardamom has more Manganese, Iron, Fiber, Zinc, Magnesium, Potassium, Calcium, Phosphorus, and Vitamin C than Olive.
  • Daily need coverage for Manganese from Cardamom is 1217% higher.
  • Cardamom contains 140 times more Potassium than Olive. While Cardamom contains 1119mg of Potassium, Olive contains only 8mg.
  • Cardamom has less Sodium.

Spices, cardamom and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Cardamom vs Olive 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.
Cardamom
Cardamom
9
:
1
Olive
Olive
Contains more Calcium +335.2%
Contains more Iron +323.3%
Contains more Magnesium +5625%
Contains more Phosphorus +5833.3%
Contains more Potassium +13887.5%
Contains less Sodium -97.6%
Contains more Zinc +3295.5%
Contains more Copper +52.6%
Contains more Manganese +139900%
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +335.2%
Contains more Iron +323.3%
Contains more Magnesium +5625%
Contains more Phosphorus +5833.3%
Contains more Potassium +13887.5%
Contains less Sodium -97.6%
Contains more Zinc +3295.5%
Contains more Copper +52.6%
Contains more Manganese +139900%

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
Cardamom
5
:
5
Olive
Olive
Contains more Vitamin C +2233.3%
Contains more Vitamin B1 +6500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2878.4%
Contains more Vitamin B6 +2455.6%
Contains more Vitamin A +∞%
Cardamom
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +2233.3%
Contains more Vitamin B1 +6500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2878.4%
Contains more Vitamin B6 +2455.6%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardamom
Cardamom
3
:
2
Olive
Olive
Contains more Protein +1181%
Contains more Carbs +993.8%
Contains more Other +159.6%
Contains more Fats +59.4%
Contains more Water +866.1%
Cardamom
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +1181%
Contains more Carbs +993.8%
Contains more Other +159.6%
Contains more Fats +59.4%
Contains more Water +866.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardamom
Cardamom
1
:
2
Olive
Olive
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +806.7%
Contains more Polyunsaturated fat +111.9%
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +806.7%
Contains more Polyunsaturated fat +111.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Olive
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Olive Opinion
Net carbs 40.47g 3.06g Cardamom
Protein 10.76g 0.84g Cardamom
Fats 6.7g 10.68g Olive
Carbs 68.47g 6.26g Cardamom
Calories 311kcal 115kcal Cardamom
Fiber 28g 3.2g Cardamom
Calcium 383mg 88mg Cardamom
Iron 13.97mg 3.3mg Cardamom
Magnesium 229mg 4mg Cardamom
Phosphorus 178mg 3mg Cardamom
Potassium 1119mg 8mg Cardamom
Sodium 18mg 735mg Cardamom
Zinc 7.47mg 0.22mg Cardamom
Copper 0.383mg 0.251mg Cardamom
Manganese 28mg 0.02mg Cardamom
Selenium 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 1.65mg Olive
Vitamin C 21mg 0.9mg Cardamom
Vitamin B1 0.198mg 0.003mg Cardamom
Vitamin B2 0.182mg 0mg Cardamom
Vitamin B3 1.102mg 0.037mg Cardamom
Vitamin B5 0.015mg Olive
Vitamin B6 0.23mg 0.009mg Cardamom
Vitamin K 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.68g 1.415g Cardamom
Monounsaturated Fat 0.87g 7.888g Olive
Polyunsaturated fat 0.43g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Olive
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
6%
Olive
Minerals Daily Need Coverage Score
496%
Cardamom
35%
Olive

Comparison summary

Which food is cheaper?
Olive
Olive is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 717mg)
Which food is lower in Saturated Fat?
Cardamom
Cardamom is lower in Saturated Fat (difference - 0.735g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 0)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.