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Cardamom vs. Mangosteen — In-Depth Nutrition Comparison

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Summary of differences between cardamom and mangosteen

  • Mangosteen has less manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, phosphorus, and vitamin C than cardamom.
  • Cardamom covers your daily need for manganese, 1213% more than mangosteen.
  • Cardamom has 47 times more iron than mangosteen. While cardamom has 13.97mg of iron, mangosteen has only 0.3mg.
  • The glycemic index of mangosteen is higher.

These are the specific foods used in this comparison Spices, cardamom and Mangosteen, canned, syrup pack.

Infographic

Cardamom vs Mangosteen 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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Contains more MagnesiumMagnesium +1661.5%
Contains more CalciumCalcium +3091.7%
Contains more PotassiumPotassium +2231.3%
Contains more IronIron +4556.7%
Contains more CopperCopper +455.1%
Contains more ZincZinc +3457.1%
Contains more PhosphorusPhosphorus +2125%
Contains more ManganeseManganese +27351%
Contains less SodiumSodium -61.1%
~equal in Selenium ~µg

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +624.1%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +237%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B6Vitamin B6 +1177.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardamom Mangosteen DV% diff.
Manganese 28mg 0.102mg 1213%
Iron 13.97mg 0.3mg 171%
Fiber 28g 1.8g 105%
Zinc 7.47mg 0.21mg 66%
Magnesium 229mg 13mg 51%
Calcium 383mg 12mg 37%
Copper 0.383mg 0.069mg 35%
Potassium 1119mg 48mg 32%
Phosphorus 178mg 8mg 24%
Protein 10.76g 0.41g 21%
Vitamin C 21mg 2.9mg 20%
Carbs 68.47g 17.91g 17%
Vitamin B6 0.23mg 0.018mg 16%
Vitamin B1 0.198mg 0.054mg 12%
Calories 311kcal 73kcal 12%
Vitamin B2 0.182mg 0.054mg 10%
Fats 6.7g 0.58g 9%
Folate 31µg 8%
Vitamin B3 1.102mg 0.286mg 5%
Saturated fat 0.68g 3%
Polyunsaturated fat 0.43g 3%
Monounsaturated fat 0.87g 2%
Vitamin B5 0.032mg 1%
Net carbs 40.47g 16.11g N/A
Sodium 18mg 7mg 0%
Vitamin A 0µg 2µg 0%

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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more ProteinProtein +2524.4%
Contains more FatsFats +1055.2%
Contains more CarbsCarbs +282.3%
Contains more OtherOther +3518.8%
Contains more WaterWater +877.5%

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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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.