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Cardamom vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between cardamom and wild rice raw

  • Cardamom is richer in manganese, iron, fiber, calcium, vitamin C, potassium, and zinc, yet wild rice raw is richer in phosphorus, vitamin B3, and copper.
  • Daily need coverage for manganese for cardamom is 1160% higher.
  • Cardamom has a lower glycemic index than wild rice raw.

Food types used in this article are Spices, cardamom and Wild rice, raw.

Infographic

Cardamom vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +1723.8%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +612.8%
Contains more ZincZinc +25.3%
Contains more ManganeseManganese +2006.8%
Contains more CopperCopper +36.8%
Contains more PhosphorusPhosphorus +143.3%
Contains less SodiumSodium -61.1%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +511%
Contains more Vitamin B6Vitamin B6 +70%
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +520.4%
Contains more OtherOther +278.4%
Contains more ProteinProtein +36.9%
~equal in Carbs ~74.9g
~equal in Water ~7.76g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +447.2%
Contains less Sat. FatSaturated fat -77.1%
Contains more Poly. FatPolyunsaturated fat +57.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Wild rice raw DV% diff.
Manganese 28mg 1.329mg 1160%
Iron 13.97mg 1.96mg 150%
Fiber 28g 6.2g 87%
Phosphorus 178mg 433mg 36%
Calcium 383mg 21mg 36%
Vitamin B3 1.102mg 6.733mg 35%
Folate 95µg 24%
Vitamin C 21mg 0mg 23%
Vitamin B5 1.074mg 21%
Potassium 1119mg 427mg 20%
Copper 0.383mg 0.524mg 16%
Zinc 7.47mg 5.96mg 14%
Vitamin B6 0.23mg 0.391mg 12%
Magnesium 229mg 177mg 12%
Fats 6.7g 1.08g 9%
Protein 10.76g 14.73g 8%
Vitamin B1 0.198mg 0.115mg 7%
Choline 35mg 6%
Vitamin B2 0.182mg 0.262mg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Saturated fat 0.68g 0.156g 2%
Monounsaturated fat 0.87g 0.159g 2%
Polyunsaturated fat 0.43g 0.676g 2%
Calories 311kcal 357kcal 2%
Vitamin K 1.9µg 2%
Carbs 68.47g 74.9g 2%
Net carbs 40.47g 68.7g N/A
Sugar 2.5g N/A
Sodium 18mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
496%
Cardamom
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.524g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $5)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 57)
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)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.