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Cloudberry vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between cloudberries and cardamom

  • Cloudberries have more vitamin C; however, cardamom is higher in iron, calcium, phosphorus, vitamin B1, and vitamin B2.
  • Cardamom covers your daily need for iron, 166% more than cloudberries.
  • Cloudberries have 8 times more vitamin C than cardamom. While cloudberries have 158mg of vitamin C, cardamom has only 21mg.
  • The glycemic index of cloudberries is higher.

These are the specific foods used in this comparison Cloudberries, raw (Alaska Native) and Spices, cardamom.

Infographic

Cloudberry vs Cardamom 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +2027.8%
Contains more IronIron +1895.7%
Contains more PhosphorusPhosphorus +408.6%
~equal in Selenium ~µg

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +652.4%
Contains more Vitamin B1Vitamin B1 +296%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +22.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
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
Contains more WaterWater +950.7%
Contains more ProteinProtein +348.3%
Contains more FatsFats +737.5%
Contains more CarbsCarbs +696.2%
Contains more OtherOther +382.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cloudberry Cardamom DV% diff.
Manganese 28mg 1217%
Iron 0.7mg 13.97mg 166%
Vitamin C 158mg 21mg 152%
Fiber 28g 112%
Zinc 7.47mg 68%
Magnesium 229mg 55%
Copper 0.383mg 43%
Calcium 18mg 383mg 37%
Potassium 1119mg 33%
Phosphorus 35mg 178mg 20%
Carbs 8.6g 68.47g 20%
Vitamin B6 0.23mg 18%
Protein 2.4g 10.76g 17%
Calories 51kcal 311kcal 13%
Vitamin B1 0.05mg 0.198mg 12%
Vitamin B2 0.07mg 0.182mg 9%
Fats 0.8g 6.7g 9%
Saturated fat 0.68g 3%
Polyunsaturated fat 0.43g 3%
Monounsaturated fat 0.87g 2%
Sodium 18mg 1%
Vitamin B3 0.9mg 1.102mg 1%
Net carbs 8.6g 40.47g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cloudberry Cardamom
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
44%
Cloudberry
18%
Cardamom
Minerals Daily Need Coverage Score
5%
Cloudberry
496%
Cardamom

Comparison summary

Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.68g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $5)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is richer in vitamins?
Cardamom
Cardamom is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/nutrients
  2. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.