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  6. Cardamom vs. Peanut butter

Cardamom vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between cardamom and peanut butter

  • Cardamom is richer in manganese, iron, fiber, zinc, calcium, vitamin C, and potassium, yet peanut butter is richer in vitamin B3 and phosphorus.
  • Daily need coverage for manganese for cardamom is 1145% higher.
  • Cardamom contains less saturated fat.
  • Cardamom has a lower glycemic index than peanut butter.

Food types used in this article are Spices, cardamom and Peanut butter, smooth style, without salt.

Infographic

Cardamom vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +36.3%
Contains more CalciumCalcium +681.6%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +702.9%
Contains more ZincZinc +197.6%
Contains more ManganeseManganese +1581.7%
Contains more CopperCopper +10.2%
Contains more PhosphorusPhosphorus +88.2%
~equal in Sodium ~17mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B3Vitamin B3 +1089.8%
Contains more Vitamin B6Vitamin B6 +91.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.192mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardamom Peanut butter DV% diff.
Manganese 28mg 1.665mg 1145%
Iron 13.97mg 1.74mg 153%
Fiber 28g 5g 92%
Polyunsaturated fat 0.43g 12.535g 81%
Vitamin B3 1.102mg 13.112mg 75%
Fats 6.7g 51.36g 69%
Monounsaturated fat 0.87g 25.941g 63%
Vitamin E 9.1mg 61%
Zinc 7.47mg 2.51mg 45%
Saturated fat 0.68g 10.325g 44%
Calcium 383mg 49mg 33%
Vitamin B5 1.137mg 23%
Vitamin C 21mg 0mg 23%
Protein 10.76g 22.21g 23%
Folate 87µg 22%
Phosphorus 178mg 335mg 22%
Potassium 1119mg 558mg 17%
Vitamin B6 0.23mg 0.441mg 16%
Magnesium 229mg 168mg 15%
Carbs 68.47g 22.31g 15%
Calories 311kcal 598kcal 14%
Choline 63mg 11%
Selenium 4.1µg 7%
Vitamin B1 0.198mg 0.15mg 4%
Copper 0.383mg 0.422mg 4%
Vitamin B2 0.182mg 0.192mg 1%
Starch 3.56g 1%
Net carbs 40.47g 17.31g N/A
Sugar 10.49g N/A
Sodium 18mg 17mg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +206.9%
Contains more WaterWater +573.2%
Contains more OtherOther +100.3%
Contains more ProteinProtein +106.4%
Contains more FatsFats +666.6%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +2881.7%
Contains more Poly. FatPolyunsaturated fat +2815.1%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.