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Cocoa bean vs. Cardamom — In-Depth Nutrition Comparison

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Important differences between cocoa bean and cardamom

  • Cocoa bean has more copper, phosphorus, magnesium, potassium, vitamin B2, and iron; however, cardamom has more manganese, calcium, and vitamin C.
  • Cardamom's daily need coverage for manganese is 1055% more.
  • Cocoa bean has 11 times more saturated fat than cardamom. Cocoa bean has 7.76g of saturated fat, while cardamom has 0.68g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened, processed with alkali and Spices, cardamom.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 more MagnesiumMagnesium +107.9%
Contains more PotassiumPotassium +124.2%
Contains more CopperCopper +841.8%
Contains more PhosphorusPhosphorus +309%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +245%
Contains more ZincZinc +17.3%
Contains more ManganeseManganese +649.3%
~equal in Iron ~13.97mg
~equal in Sodium ~18mg

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B3Vitamin B3 +117.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B6Vitamin B6 +94.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 ProteinProtein +68.2%
Contains more FatsFats +95.5%
Contains more OtherOther +34.7%
Contains more CarbsCarbs +17.4%
Contains more WaterWater +206.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +404.6%
Contains less Sat. FatSaturated fat -91.2%
~equal in Polyunsaturated fat ~0.43g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Cardamom DV% diff.
Manganese 3.737mg 28mg 1055%
Copper 3.607mg 0.383mg 358%
Phosphorus 728mg 178mg 79%
Magnesium 476mg 229mg 59%
Potassium 2509mg 1119mg 41%
Saturated fat 7.76g 0.68g 32%
Calcium 111mg 383mg 27%
Selenium 13.2µg 24%
Vitamin C 0mg 21mg 23%
Vitamin B2 0.46mg 0.182mg 21%
Caffeine 78mg 20%
Iron 15.52mg 13.97mg 19%
Protein 18.1g 10.76g 15%
Zinc 6.37mg 7.47mg 10%
Fats 13.1g 6.7g 10%
Monounsaturated fat 4.39g 0.87g 9%
Vitamin B6 0.118mg 0.23mg 9%
Folate 32µg 8%
Vitamin B3 2.4mg 1.102mg 8%
Fiber 29.8g 28g 7%
Vitamin B1 0.11mg 0.198mg 7%
Calories 220kcal 311kcal 5%
Vitamin B5 0.254mg 5%
Carbs 58.3g 68.47g 3%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Vitamin E 0.1mg 1%
Net carbs 28.5g 40.47g N/A
Sugar 1.76g N/A
Sodium 19mg 18mg 0%
Polyunsaturated fat 0.42g 0.43g 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean 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
20%
Cocoa bean
18%
Cardamom
Minerals Daily Need Coverage Score
343%
Cocoa bean
496%
Cardamom

Comparison summary

Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $2.4)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is richer in vitamins?
Cocoa bean
Cocoa bean is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 7.08g)
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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.