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Cardamom vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between cardamom and squid

  • Cardamom is higher in manganese, fiber, magnesium, iron, and zinc, yet squid is higher in vitamin B12, vitamin B2, copper, and phosphorus.
  • Cardamom covers your daily manganese needs 1208% more than squid.

Food varieties used in this article are Spices, cardamom and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cardamom vs Squid 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%
Squid
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +281.7%
Contains more CalciumCalcium +112.8%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +28.9%
Contains more ZincZinc +115.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +13297.1%
Contains more CopperCopper +160.6%
Contains more PhosphorusPhosphorus +225.8%

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%
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +147.1%
Contains more Vitamin B1Vitamin B1 +1064.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +850%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~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
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +378.6%
Contains more CarbsCarbs +4075%
Contains more OtherOther +72.3%
Contains more ProteinProtein +201.9%
Contains more WaterWater +638.2%

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +437%
Contains more Poly. FatPolyunsaturated fat +60.4%
Contains less Sat. FatSaturated fat -65.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Squid DV% diff.
Manganese 28mg 0.209mg 1208%
Vitamin B12 0µg 5.4µg 225%
Selenium 89.6µg 163%
Vitamin B2 0.182mg 1.729mg 119%
Fiber 28g 0g 112%
Cholesterol 0mg 224mg 75%
Copper 0.383mg 0.998mg 68%
Phosphorus 178mg 580mg 57%
Protein 10.76g 32.48g 43%
Magnesium 229mg 60mg 40%
Iron 13.97mg 10.84mg 39%
Zinc 7.47mg 3.46mg 36%
Sodium 18mg 744mg 32%
Vitamin A 0µg 203µg 23%
Carbs 68.47g 1.64g 22%
Calcium 383mg 180mg 20%
Vitamin B5 0.9mg 18%
Vitamin B1 0.198mg 0.017mg 15%
Potassium 1119mg 637mg 14%
Vitamin C 21mg 8.5mg 14%
Calories 311kcal 158kcal 8%
Fats 6.7g 1.4g 8%
Vitamin B3 1.102mg 2.189mg 7%
Folate 24µg 6%
Vitamin B6 0.23mg 0.27mg 3%
Saturated fat 0.68g 0.236g 2%
Monounsaturated fat 0.87g 0.162g 2%
Polyunsaturated fat 0.43g 0.268g 1%
Net carbs 40.47g 1.64g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Squid
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
104%
Squid
Minerals Daily Need Coverage Score
496%
Cardamom
185%
Squid

Comparison summary

Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.444g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $5)
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 726mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.