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  6. Cardamom vs. Refried beans

Cardamom vs. Refried beans — In-Depth Nutrition Comparison

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How are cardamom and refried beans different?

  • Cardamom has more manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, and vitamin C than refried beans.
  • Daily need coverage for manganese for cardamom is 1205% higher.
  • Cardamom contains 13 times more calcium than refried beans. While cardamom contains 383mg of calcium, refried beans contain only 29mg.
  • Cardamom has less sodium.
  • Cardamom has a lower glycemic index (0) than refried beans (38).

Spices, cardamom and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Cardamom vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +554.3%
Contains more CalciumCalcium +1220.7%
Contains more PotassiumPotassium +250.8%
Contains more IronIron +870.1%
Contains more CopperCopper +196.9%
Contains more ZincZinc +1187.9%
Contains more PhosphorusPhosphorus +93.5%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +9588.6%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +160.5%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B3Vitamin B3 +200.3%
Contains more Vitamin B6Vitamin B6 +123.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cardamom Refried beans DV% diff.
Manganese 28mg 0.289mg 1205%
Iron 13.97mg 1.44mg 157%
Fiber 28g 3.7g 97%
Zinc 7.47mg 0.58mg 63%
Magnesium 229mg 35mg 46%
Calcium 383mg 29mg 35%
Copper 0.383mg 0.129mg 28%
Potassium 1119mg 319mg 24%
Histidine 153mg 22%
Carbs 68.47g 13.55g 18%
Vitamin C 21mg 6mg 17%
Sodium 18mg 370mg 15%
Phosphorus 178mg 92mg 12%
Protein 10.76g 4.98g 12%
Calories 311kcal 90kcal 11%
Selenium 5.8µg 11%
Vitamin B1 0.198mg 0.076mg 10%
Vitamin B6 0.23mg 0.103mg 10%
Vitamin B2 0.182mg 0.079mg 8%
Fats 6.7g 2.01g 7%
Vitamin B3 1.102mg 0.367mg 5%
Vitamin B5 0.189mg 4%
Choline 21.2mg 4%
Folate 11µg 3%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.87g 0.601g 1%
Polyunsaturated fat 0.43g 0.543g 1%
Net carbs 40.47g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0g 0.016g N/A
Saturated fat 0.68g 0.631g 0%
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +116.1%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +405.3%
Contains more OtherOther +238.6%
Contains more WaterWater +839%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +44.8%
Contains more Poly. FatPolyunsaturated fat +26.3%
~equal in Saturated fat ~0.631g

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.