Cardamom vs. Sunflower seeds — In-Depth Nutrition Comparison
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Important differences between cardamom and sunflower seeds
- Cardamom has more manganese, iron, fiber, and calcium; however, sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, vitamin B3, and magnesium.
- Cardamom's daily need coverage for manganese is 1133% more.
- Cardamom has 5 times more calcium than sunflower seeds. Cardamom has 383mg of calcium, while sunflower seeds have 78mg.
- Sunflower seeds have a higher glycemic index than cardamom.
The food varieties used in the comparison are Spices, cardamom and Seeds, sunflower seed kernels, dried.
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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 CalciumCalcium | +391% |
| Contains more PotassiumPotassium | +73.5% |
| Contains more IronIron | +166.1% |
| Contains more ZincZinc | +49.4% |
| Contains more ManganeseManganese | +1335.9% |
| Contains more MagnesiumMagnesium | +41.9% |
| Contains more CopperCopper | +370% |
| Contains more PhosphorusPhosphorus | +270.8% |
| Contains less SodiumSodium | -50% |
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 | +1400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +647.5% |
| Contains more Vitamin B2Vitamin B2 | +95.1% |
| Contains more Vitamin B3Vitamin B3 | +656.4% |
| Contains more Vitamin B6Vitamin B6 | +484.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.76 g
Fats:
6.7 g
Carbs:
68.47 g
Water:
8.28 g
Other:
5.79 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +242.4% |
| Contains more WaterWater | +75.1% |
| Contains more OtherOther | +91.1% |
| Contains more ProteinProtein | +93.1% |
| Contains more FatsFats | +668.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.68 g
Monounsaturated fat:
Mono. Fat
0.87 g
Polyunsaturated fat:
Poly. Fat
0.43 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -84.7% |
| Contains more Mono. FatMonounsaturated fat | +2029.7% |
| Contains more Poly. FatPolyunsaturated fat | +5280.7% |
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 price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 28mg | 1.95mg | 1133% |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.383mg | 1.8mg | 157% |
| Polyunsaturated fat | 0.43g | 23.137g | 151% |
| Iron | 13.97mg | 5.25mg | 109% |
| Vitamin B1 | 0.198mg | 1.48mg | 107% |
| Selenium | 53µg | 96% | |
| Vitamin B6 | 0.23mg | 1.345mg | 86% |
| Fiber | 28g | 8.6g | 78% |
| Fats | 6.7g | 51.46g | 69% |
| Phosphorus | 178mg | 660mg | 69% |
| Folate | 227µg | 57% | |
| Vitamin B3 | 1.102mg | 8.335mg | 45% |
| Monounsaturated fat | 0.87g | 18.528g | 44% |
| Calcium | 383mg | 78mg | 31% |
| Magnesium | 229mg | 325mg | 23% |
| Vitamin B5 | 1.13mg | 23% | |
| Zinc | 7.47mg | 5mg | 22% |
| Vitamin C | 21mg | 1.4mg | 22% |
| Protein | 10.76g | 20.78g | 20% |
| Saturated fat | 0.68g | 4.455g | 17% |
| Carbs | 68.47g | 20g | 16% |
| Calories | 311kcal | 584kcal | 14% |
| Potassium | 1119mg | 645mg | 14% |
| Vitamin B2 | 0.182mg | 0.355mg | 13% |
| Choline | 55.1mg | 10% | |
| Net carbs | 40.47g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 18mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
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%
146%
Minerals Daily Need Coverage Score
496%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 9mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $3.4)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Cardamom is lower in Saturated fat (difference - 3.775g)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.