Cardamom vs. Winged bean — In-Depth Nutrition Comparison
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A recap on the differences between cardamom and winged bean
- Cardamom is higher in manganese, iron, zinc, magnesium, calcium, vitamin C, phosphorus, and potassium, yet winged bean is higher in copper and vitamin B1.
- Cardamom covers your daily manganese needs 1194% more than winged bean.
- The glycemic index of cardamom is lower.
Food varieties used in this article are Spices, cardamom and Winged bean tuber, raw.
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.
| Contains more MagnesiumMagnesium | +854.2% |
| Contains more CalciumCalcium | +1176.7% |
| Contains more PotassiumPotassium | +91% |
| Contains more IronIron | +598.5% |
| Contains more ZincZinc | +437.4% |
| Contains more PhosphorusPhosphorus | +295.6% |
| Contains less SodiumSodium | -48.6% |
| Contains more ManganeseManganese | +5163.2% |
| Contains more CopperCopper | +261.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.1% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
| Contains more Vitamin B1Vitamin B1 | +91.4% |
| Contains more Vitamin B3Vitamin B3 | +48.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28mg | 0.532mg | 1194% |
| Iron | 13.97mg | 2mg | 150% |
| Fiber | 28g | 112% | |
| Copper | 0.383mg | 1.386mg | 111% |
| Zinc | 7.47mg | 1.39mg | 55% |
| Magnesium | 229mg | 24mg | 49% |
| Calcium | 383mg | 30mg | 35% |
| Vitamin C | 21mg | 0mg | 23% |
| Phosphorus | 178mg | 45mg | 19% |
| Potassium | 1119mg | 586mg | 16% |
| Vitamin B1 | 0.198mg | 0.379mg | 15% |
| Carbs | 68.47g | 28.1g | 13% |
| Vitamin B6 | 0.23mg | 0.075mg | 12% |
| Fats | 6.7g | 0.9g | 9% |
| Calories | 311kcal | 148kcal | 8% |
| Folate | 19µg | 5% | |
| Vitamin B2 | 0.182mg | 0.149mg | 3% |
| Vitamin B3 | 1.102mg | 1.64mg | 3% |
| Polyunsaturated fat | 0.43g | 0.174g | 2% |
| Monounsaturated fat | 0.87g | 0.234g | 2% |
| Protein | 10.76g | 11.6g | 2% |
| Vitamin B5 | 0.116mg | 2% | |
| Saturated fat | 0.68g | 0.222g | 2% |
| Selenium | 0.7µg | 1% | |
| Sodium | 18mg | 35mg | 1% |
| Net carbs | 40.47g | 28.1g | N/A |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
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:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +644.4% |
| Contains more CarbsCarbs | +143.7% |
| Contains more OtherOther | +189.5% |
| Contains more WaterWater | +593.2% |
~equal in
Protein
~11.6g
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
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +271.8% |
| Contains more Poly. FatPolyunsaturated fat | +147.1% |
| Contains less Sat. FatSaturated fat | -67.4% |