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Cardamom vs. Spearmint — In-Depth Nutrition Comparison

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Differences between Cardamom and Spearmint

  • Cardamom has more Manganese, Fiber, Zinc, Magnesium, Iron, Potassium, Calcium, Phosphorus, and Copper, while Spearmint has more Vitamin A RAE.
  • Cardamom's daily need coverage for Manganese is 1169% higher.
  • Spearmint contains 7 times less Zinc than Cardamom. Cardamom contains 7.47mg of Zinc, while Spearmint contains 1.09mg.

The food types used in this comparison are Spices, cardamom and Spearmint, fresh.

Infographic

Cardamom vs Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +263.5%
Contains more CalciumCalcium +92.5%
Contains more PotassiumPotassium +144.3%
Contains more IronIron +17.7%
Contains more CopperCopper +59.6%
Contains more ZincZinc +585.3%
Contains more PhosphorusPhosphorus +196.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +2404.5%
~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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +16.2%
Contains more Vitamin B6Vitamin B6 +45.6%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.175mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +227.1%
Contains more FatsFats +817.8%
Contains more CarbsCarbs +714.1%
Contains more OtherOther +186.6%
Contains more WaterWater +933.2%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +3380%
Contains less Sat. FatSaturated Fat -71.9%
~equal in Polyunsaturated fat ~0.394g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Spearmint Opinion
Calories 311kcal 44kcal Cardamom
Protein 10.76g 3.29g Cardamom
Fats 6.7g 0.73g Cardamom
Vitamin C 21mg 13.3mg Cardamom
Net carbs 40.47g 1.61g Cardamom
Carbs 68.47g 8.41g Cardamom
Magnesium 229mg 63mg Cardamom
Calcium 383mg 199mg Cardamom
Potassium 1119mg 458mg Cardamom
Iron 13.97mg 11.87mg Cardamom
Fiber 28g 6.8g Cardamom
Copper 0.383mg 0.24mg Cardamom
Zinc 7.47mg 1.09mg Cardamom
Phosphorus 178mg 60mg Cardamom
Sodium 18mg 30mg Cardamom
Vitamin A 0IU 4054IU Spearmint
Vitamin A RAE 0µg 203µg Spearmint
Manganese 28mg 1.118mg Cardamom
Vitamin B1 0.198mg 0.078mg Cardamom
Vitamin B2 0.182mg 0.175mg Cardamom
Vitamin B3 1.102mg 0.948mg Cardamom
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.23mg 0.158mg Cardamom
Folate 105µg Spearmint
Saturated Fat 0.68g 0.191g Spearmint
Monounsaturated Fat 0.87g 0.025g Cardamom
Polyunsaturated fat 0.43g 0.394g Cardamom
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Spearmint
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
38%
Spearmint
Minerals Daily Need Coverage Score
496%
Cardamom
88%
Spearmint

Comparison summary

Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.489g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 0)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $5)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 12mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.