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Cardamom vs. Potato bread — In-Depth Nutrition Comparison

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What are the differences between cardamom and potato bread?

  • Cardamom is higher in manganese, iron, fiber, zinc, magnesium, copper, vitamin C, and calcium, yet potato bread is higher in phosphorus.
  • Cardamom's daily need coverage for manganese is 1206% more.
  • The amount of sodium in cardamom is lower.
  • The glycemic index of cardamom is lower.

We used Spices, cardamom and Bread, potato types in this article.

Infographic

Cardamom vs Potato bread infographic
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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.
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +717.9%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +520.9%
Contains more CopperCopper +307.4%
Contains more ZincZinc +418.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +10967.2%
Contains more PhosphorusPhosphorus +107.3%

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +13.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.188mg
~equal in Vitamin B6 ~0.232mg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more FatsFats +114.1%
Contains more CarbsCarbs +45.5%
Contains more OtherOther +54.4%
Contains more ProteinProtein +16.2%
Contains more WaterWater +305.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Potato bread DV% diff.
Manganese 28mg 0.253mg 1206%
Iron 13.97mg 2.25mg 147%
Fiber 28g 6.3g 87%
Zinc 7.47mg 1.44mg 55%
Magnesium 229mg 28mg 48%
Copper 0.383mg 0.094mg 32%
Folate 126µg 32%
Phosphorus 178mg 369mg 27%
Vitamin C 21mg 0mg 23%
Calcium 383mg 188mg 20%
Selenium 9.5µg 17%
Vitamin B5 0.817mg 16%
Sodium 18mg 375mg 16%
Potassium 1119mg 718mg 12%
Carbs 68.47g 47.07g 7%
Vitamin B12 0µg 0.15µg 6%
Vitamin B2 0.182mg 0.106mg 6%
Vitamin K 6.8µg 6%
Fats 6.7g 3.13g 5%
Saturated fat 0.68g 0g 3%
Vitamin A 0µg 24µg 3%
Vitamin E 0.47mg 3%
Choline 18.4mg 3%
Polyunsaturated fat 0.43g 0g 3%
Protein 10.76g 12.5g 3%
Monounsaturated fat 0.87g 0g 2%
Calories 311kcal 266kcal 2%
Vitamin B3 1.102mg 1.25mg 1%
Vitamin B1 0.198mg 0.188mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 40.47g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 9.38g N/A
Vitamin B6 0.23mg 0.232mg 0%
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Potato bread
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%
Potato bread
Minerals Daily Need Coverage Score
496%
Cardamom
59%
Potato bread

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.68g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $5)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 357mg)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 61)
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)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.