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Cardamom vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between cardamom and vegetable

  • Cardamom has more manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, and vitamin C; however, vegetable is richer in vitamin A.
  • Cardamom covers your daily manganese needs 1201% more than vegetable.
  • Vegetable has 17 times less iron than cardamom. Cardamom has 13.97mg of iron, while vegetable has 0.82mg.
  • Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of cardamom is 0.

Specific food types used in this comparison are Spices, cardamom and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Cardamom vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +940.9%
Contains more CalciumCalcium +1432%
Contains more PotassiumPotassium +562.1%
Contains more IronIron +1603.7%
Contains more CopperCopper +361.4%
Contains more ZincZinc +1424.5%
Contains more PhosphorusPhosphorus +249%
Contains less SodiumSodium -48.6%
Contains more ManganeseManganese +7287.9%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +556.3%
Contains more Vitamin B1Vitamin B1 +178.9%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B6Vitamin B6 +210.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +276.2%
Contains more FatsFats +4366.7%
Contains more CarbsCarbs +423.1%
Contains more OtherOther +764.2%
Contains more WaterWater +905.2%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +8600%
Contains more Poly. FatPolyunsaturated fat +497.2%
Contains less Sat. FatSaturated fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Vegetable DV% diff.
Manganese 28mg 0.379mg 1201%
Iron 13.97mg 0.82mg 164%
Fiber 28g 4.4g 94%
Zinc 7.47mg 0.49mg 63%
Magnesium 229mg 22mg 49%
Calcium 383mg 25mg 36%
Copper 0.383mg 0.083mg 33%
Potassium 1119mg 169mg 28%
Vitamin A 0µg 214µg 24%
Vitamin K 23.5µg 20%
Vitamin C 21mg 3.2mg 20%
Carbs 68.47g 13.09g 18%
Phosphorus 178mg 51mg 18%
Protein 10.76g 2.86g 16%
Calories 311kcal 65kcal 12%
Vitamin B6 0.23mg 0.074mg 12%
Vitamin B1 0.198mg 0.071mg 11%
Fats 6.7g 0.15g 10%
Folate 19µg 5%
Vitamin B2 0.182mg 0.12mg 5%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Saturated fat 0.68g 0.031g 3%
Vitamin B5 0.151mg 3%
Vitamin B3 1.102mg 0.851mg 2%
Monounsaturated fat 0.87g 0.01g 2%
Polyunsaturated fat 0.43g 0.072g 2%
Selenium 0.3µg 1%
Sodium 18mg 35mg 1%
Net carbs 40.47g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Vegetable
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%
Vegetable
Minerals Daily Need Coverage Score
496%
Cardamom
19%
Vegetable

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.649g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $4.5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 66)
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 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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.