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Cardamom vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between cardamom and tuna salad

  • Cardamom is richer in manganese, iron, fiber, zinc, magnesium, calcium, potassium, and copper, yet tuna salad is richer in vitamin B12 and vitamin B3.
  • Daily need coverage for manganese for cardamom is 1216% higher.

Food types used in this article are Spices, cardamom and Fish, tuna salad.

Infographic

Cardamom vs Tuna salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +1105.3%
Contains more CalciumCalcium +2152.9%
Contains more PotassiumPotassium +528.7%
Contains more IronIron +1297%
Contains more CopperCopper +164.1%
Contains more ZincZinc +1233.9%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +69900%
~equal in Phosphorus ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +854.5%
Contains more Vitamin B1Vitamin B1 +538.7%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +184%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +508%
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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +627.6%
Contains more OtherOther +171.8%
Contains more ProteinProtein +49.1%
Contains more FatsFats +38.2%
Contains more WaterWater +662.8%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +231.8%
Contains more Poly. FatPolyunsaturated fat +858.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Tuna salad DV% diff.
Manganese 28mg 0.04mg 1216%
Iron 13.97mg 1mg 162%
Fiber 28g 0g 112%
Selenium 41.2µg 75%
Zinc 7.47mg 0.56mg 63%
Vitamin B12 0µg 1.2µg 50%
Magnesium 229mg 19mg 50%
Calcium 383mg 17mg 37%
Vitamin B3 1.102mg 6.7mg 35%
Potassium 1119mg 178mg 28%
Copper 0.383mg 0.145mg 26%
Polyunsaturated fat 0.43g 4.122g 25%
Vitamin C 21mg 2.2mg 21%
Carbs 68.47g 9.41g 20%
Sodium 18mg 402mg 17%
Vitamin B1 0.198mg 0.031mg 14%
Vitamin B6 0.23mg 0.081mg 11%
Protein 10.76g 16.04g 11%
Vitamin B2 0.182mg 0.07mg 9%
Calories 311kcal 187kcal 6%
Vitamin B5 0.26mg 5%
Monounsaturated fat 0.87g 2.887g 5%
Cholesterol 0mg 13mg 4%
Saturated fat 0.68g 1.544g 4%
Fats 6.7g 9.26g 4%
Vitamin A 0µg 24µg 3%
Folate 8µg 2%
Net carbs 40.47g 9.41g N/A
Phosphorus 178mg 178mg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Tuna salad
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
27%
Tuna salad
Minerals Daily Need Coverage Score
496%
Cardamom
49%
Tuna salad

Comparison summary

Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $5)
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 384mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 0.864g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.