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Cardamom vs. Soft serve — In-Depth Nutrition Comparison

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Important differences between cardamom and soft serve

  • Soft serve has less manganese, iron, fiber, zinc, magnesium, copper, potassium, and calcium.
  • Cardamom's daily need coverage for manganese is 1217% more.
  • Cardamom has 67 times more iron than soft serve. Cardamom has 13.97mg of iron, while soft serve has 0.21mg.
  • Cardamom is lower in saturated fat.
  • Soft serve has a higher glycemic index than cardamom.

The food varieties used in the comparison are Spices, cardamom and Ice cream, soft serve, chocolate.

Infographic

Cardamom vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +1808.3%
Contains more CalciumCalcium +192.4%
Contains more PotassiumPotassium +532.2%
Contains more IronIron +6552.4%
Contains more CopperCopper +1176.7%
Contains more ZincZinc +1336.5%
Contains more PhosphorusPhosphorus +53.4%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +559900%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2525%
Contains more Vitamin B1Vitamin B1 +304.1%
Contains more Vitamin B3Vitamin B3 +1060%
Contains more Vitamin B6Vitamin B6 +379.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.182mg

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% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +162.4%
Contains more CarbsCarbs +208.4%
Contains more OtherOther +543.3%
Contains more FatsFats +94%
Contains more WaterWater +622.2%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +301.1%
~equal in Polyunsaturated fat ~0.46g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Soft serve DV% diff.
Manganese 28mg 0.005mg 1217%
Iron 13.97mg 0.21mg 172%
Fiber 28g 0.7g 109%
Zinc 7.47mg 0.52mg 63%
Magnesium 229mg 12mg 52%
Copper 0.383mg 0.03mg 39%
Saturated fat 0.68g 7.46g 31%
Cholesterol 0mg 91mg 30%
Potassium 1119mg 177mg 28%
Calcium 383mg 131mg 25%
Vitamin C 21mg 0.8mg 22%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 0µg 162µg 18%
Carbs 68.47g 22.2g 15%
Vitamin B6 0.23mg 0.048mg 14%
Protein 10.76g 4.1g 13%
Vitamin B1 0.198mg 0.049mg 12%
Vitamin B5 0.506mg 10%
Fats 6.7g 13g 10%
Phosphorus 178mg 116mg 9%
Monounsaturated fat 0.87g 3.49g 7%
Vitamin B3 1.102mg 0.095mg 6%
Selenium 3µg 5%
Choline 26mg 5%
Calories 311kcal 222kcal 4%
Vitamin D 0µg 0.7µg 4%
Vitamin E 0.61mg 4%
Vitamin D 0IU 29IU 4%
Sodium 18mg 61mg 2%
Folate 9µg 2%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Net carbs 40.47g 21.5g N/A
Sugar 21.16g N/A
Vitamin B2 0.182mg 0.182mg 0%
Polyunsaturated fat 0.43g 0.46g 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
496%
Cardamom
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $5)
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 21.16g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 6.78g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.