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Cardamom vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between cardamom and sauerkraut

  • Cardamom is higher than sauerkraut in manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, and phosphorus.
  • Cardamom covers your daily manganese needs 1211% more than sauerkraut.
  • Cardamom contains 39 times more zinc than sauerkraut. While cardamom contains 7.47mg of zinc, sauerkraut contains only 0.19mg.
  • The amount of sodium in cardamom is lower.
  • The glycemic index of cardamom is lower.

Food varieties used in this article are Spices, cardamom and Sauerkraut, canned, solids and liquids.

Infographic

Cardamom vs Sauerkraut 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% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +1661.5%
Contains more CalciumCalcium +1176.7%
Contains more PotassiumPotassium +558.2%
Contains more IronIron +850.3%
Contains more CopperCopper +299%
Contains more ZincZinc +3831.6%
Contains more PhosphorusPhosphorus +790%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +18443%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin B1Vitamin B1 +842.9%
Contains more Vitamin B2Vitamin B2 +727.3%
Contains more Vitamin B3Vitamin B3 +670.6%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +1082.4%
Contains more FatsFats +4685.7%
Contains more CarbsCarbs +1499.8%
Contains more OtherOther +169.3%
Contains more WaterWater +1017.4%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +6592.3%
Contains more Poly. FatPolyunsaturated fat +541.8%
Contains less Sat. FatSaturated fat -95%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Sauerkraut DV% diff.
Manganese 28mg 0.151mg 1211%
Iron 13.97mg 1.47mg 156%
Fiber 28g 2.9g 100%
Zinc 7.47mg 0.19mg 66%
Magnesium 229mg 13mg 51%
Calcium 383mg 30mg 35%
Copper 0.383mg 0.096mg 32%
Sodium 18mg 661mg 28%
Potassium 1119mg 170mg 28%
Phosphorus 178mg 20mg 23%
Carbs 68.47g 4.28g 21%
Protein 10.76g 0.91g 20%
Calories 311kcal 19kcal 15%
Vitamin B1 0.198mg 0.021mg 15%
Vitamin B2 0.182mg 0.022mg 12%
Vitamin K 13µg 11%
Fats 6.7g 0.14g 10%
Vitamin B6 0.23mg 0.13mg 8%
Vitamin C 21mg 14.7mg 7%
Vitamin B3 1.102mg 0.143mg 6%
Folate 24µg 6%
Saturated fat 0.68g 0.034g 3%
Choline 10.4mg 2%
Monounsaturated fat 0.87g 0.013g 2%
Polyunsaturated fat 0.43g 0.067g 2%
Vitamin B5 0.093mg 2%
Vitamin E 0.14mg 1%
Selenium 0.6µg 1%
Net carbs 40.47g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Sauerkraut
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
12%
Sauerkraut
Minerals Daily Need Coverage Score
496%
Cardamom
24%
Sauerkraut

Comparison summary

Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 0.646g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $4)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 643mg)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 32)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.