Cardamom vs. Prunes — In-Depth Nutrition Comparison
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What are the differences between cardamom and prunes?
- Cardamom is higher in manganese, iron, fiber, zinc, magnesium, calcium, vitamin C, phosphorus, and vitamin B1, yet prunes are higher in vitamin A.
- Cardamom's daily need coverage for manganese is 1204% more.
- Cardamom has 35 times more vitamin C than prunes. While cardamom has 21mg of vitamin C, prunes have only 0.6mg.
- The glycemic index of cardamom is lower.
We used Spices, cardamom and Plums, dried (prunes), uncooked types in this article.
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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 | +458.5% |
| Contains more CalciumCalcium | +790.7% |
| Contains more PotassiumPotassium | +52.9% |
| Contains more IronIron | +1402.2% |
| Contains more CopperCopper | +36.3% |
| Contains more ZincZinc | +1597.7% |
| Contains more PhosphorusPhosphorus | +158% |
| Contains more ManganeseManganese | +9264.5% |
| 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 | +3400% |
| Contains more Vitamin B1Vitamin B1 | +288.2% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +70.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 0.299mg | 1204% |
| Iron | 13.97mg | 0.93mg | 163% |
| Fiber | 28g | 7.1g | 84% |
| Zinc | 7.47mg | 0.44mg | 64% |
| Vitamin K | 59.5µg | 50% | |
| Magnesium | 229mg | 41mg | 45% |
| Calcium | 383mg | 43mg | 34% |
| Vitamin C | 21mg | 0.6mg | 23% |
| Protein | 10.76g | 2.18g | 17% |
| Fructose | 12.45g | 16% | |
| Phosphorus | 178mg | 69mg | 16% |
| Vitamin B1 | 0.198mg | 0.051mg | 12% |
| Copper | 0.383mg | 0.281mg | 11% |
| Potassium | 1119mg | 732mg | 11% |
| Fats | 6.7g | 0.38g | 10% |
| Vitamin B5 | 0.422mg | 8% | |
| Vitamin B3 | 1.102mg | 1.882mg | 5% |
| Calories | 311kcal | 240kcal | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Saturated fat | 0.68g | 0.088g | 3% |
| Starch | 5.11g | 2% | |
| Polyunsaturated fat | 0.43g | 0.062g | 2% |
| Carbs | 68.47g | 63.88g | 2% |
| Choline | 10.1mg | 2% | |
| Monounsaturated fat | 0.87g | 0.053g | 2% |
| Vitamin B6 | 0.23mg | 0.205mg | 2% |
| Sodium | 18mg | 2mg | 1% |
| Selenium | 0.3µg | 1% | |
| Folate | 4µg | 1% | |
| Net carbs | 40.47g | 56.78g | N/A |
| Sugar | 38.13g | N/A | |
| Vitamin B2 | 0.182mg | 0.186mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +393.6% |
| Contains more FatsFats | +1663.2% |
| Contains more OtherOther | +119.3% |
| Contains more WaterWater | +273.4% |
~equal in
Carbs
~63.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1541.5% |
| Contains more Poly. FatPolyunsaturated fat | +593.5% |
| Contains less Sat. FatSaturated fat | -87.1% |
