Cardamom vs. Semolina — In-Depth Nutrition Comparison
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Important differences between cardamom and semolina
- Cardamom has more manganese, iron, fiber, zinc, magnesium, calcium, potassium, and vitamin C; however, semolina has more vitamin B3 and vitamin B6.
- Cardamom's daily need coverage for manganese is 1172% more.
- Semolina has a higher glycemic index than cardamom.
The food varieties used in the comparison are Spices, cardamom and Rice, white, long-grain, parboiled, unenriched, dry.
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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 | +748.1% |
| Contains more CalciumCalcium | +439.4% |
| Contains more PotassiumPotassium | +543.1% |
| Contains more IronIron | +1787.8% |
| Contains more CopperCopper | +34.9% |
| Contains more ZincZinc | +632.4% |
| Contains more PhosphorusPhosphorus | +16.3% |
| Contains more ManganeseManganese | +2605.3% |
| 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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +264% |
| Contains more Vitamin B1Vitamin B1 | +13.1% |
| Contains more Vitamin B3Vitamin B3 | +358.1% |
| Contains more Vitamin B6Vitamin B6 | +96.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.3% |
| Contains more FatsFats | +550.5% |
| Contains more OtherOther | +715.5% |
| Contains more CarbsCarbs | +18.1% |
| Contains more WaterWater | +19.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +237.2% |
| Contains more Poly. FatPolyunsaturated fat | +33.5% |
| Contains less Sat. FatSaturated fat | -56.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 28mg | 1.035mg | 1172% |
| Iron | 13.97mg | 0.74mg | 165% |
| Fiber | 28g | 1.8g | 105% |
| Zinc | 7.47mg | 1.02mg | 59% |
| Magnesium | 229mg | 27mg | 48% |
| Selenium | 19.9µg | 36% | |
| Calcium | 383mg | 71mg | 31% |
| Starch | 68.29g | 28% | |
| Potassium | 1119mg | 174mg | 28% |
| Vitamin B3 | 1.102mg | 5.048mg | 25% |
| Vitamin C | 21mg | 0mg | 23% |
| Vitamin B6 | 0.23mg | 0.452mg | 17% |
| Vitamin B5 | 0.672mg | 13% | |
| Copper | 0.383mg | 0.284mg | 11% |
| Vitamin B2 | 0.182mg | 0.05mg | 10% |
| Fats | 6.7g | 1.03g | 9% |
| Protein | 10.76g | 7.51g | 7% |
| Carbs | 68.47g | 80.89g | 4% |
| Phosphorus | 178mg | 153mg | 4% |
| Calories | 311kcal | 374kcal | 3% |
| Saturated fat | 0.68g | 0.294g | 2% |
| Monounsaturated fat | 0.87g | 0.258g | 2% |
| Folate | 8µg | 2% | |
| Vitamin B1 | 0.198mg | 0.224mg | 2% |
| Sodium | 18mg | 2mg | 1% |
| Polyunsaturated fat | 0.43g | 0.322g | 1% |
| Net carbs | 40.47g | 79.09g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
496%
52%
Comparison summary
Which food contains less Sodium?
Semolina contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 0.386g)
Which food is cheaper?
Semolina is cheaper (difference - $3.6)
Which food is richer in vitamins?
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)