Coconut vs. Cardamom — In-Depth Nutrition Comparison
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Significant differences between coconut and cardamom
- The amount of manganese, iron, fiber, zinc, magnesium, calcium, potassium, vitamin C, and vitamin B6 in cardamom is higher than in coconut.
- Cardamom covers your daily manganese needs 1152% more than coconut.
- Cardamom has 44 times less saturated fat than coconut. Coconut has 29.698g of saturated fat, while cardamom has 0.68g.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of cardamom is 0.
Specific food types used in this comparison are Nuts, coconut meat, raw and Spices, cardamom.
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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 CopperCopper | +13.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +615.6% |
| Contains more CalciumCalcium | +2635.7% |
| Contains more PotassiumPotassium | +214.3% |
| Contains more IronIron | +474.9% |
| Contains more ZincZinc | +579.1% |
| Contains more PhosphorusPhosphorus | +57.5% |
| Contains more ManganeseManganese | +1766.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +536.4% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +810% |
| Contains more Vitamin B3Vitamin B3 | +104.1% |
| Contains more Vitamin B6Vitamin B6 | +325.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +399.9% |
| Contains more WaterWater | +467.5% |
| Contains more ProteinProtein | +223.1% |
| Contains more CarbsCarbs | +349.6% |
| Contains more OtherOther | +503.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +63.8% |
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Poly. FatPolyunsaturated fat | +17.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.5mg | 28mg | 1152% |
| Iron | 2.43mg | 13.97mg | 144% |
| Saturated fat | 29.698g | 0.68g | 132% |
| Fiber | 9g | 28g | 76% |
| Zinc | 1.1mg | 7.47mg | 58% |
| Magnesium | 32mg | 229mg | 47% |
| Fats | 33.49g | 6.7g | 41% |
| Calcium | 14mg | 383mg | 37% |
| Potassium | 356mg | 1119mg | 22% |
| Vitamin C | 3.3mg | 21mg | 20% |
| Carbs | 15.23g | 68.47g | 18% |
| Selenium | 10.1µg | 18% | |
| Protein | 3.33g | 10.76g | 15% |
| Vitamin B6 | 0.054mg | 0.23mg | 14% |
| Vitamin B2 | 0.02mg | 0.182mg | 12% |
| Vitamin B1 | 0.066mg | 0.198mg | 11% |
| Phosphorus | 113mg | 178mg | 9% |
| Folate | 26µg | 7% | |
| Copper | 0.435mg | 0.383mg | 6% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B3 | 0.54mg | 1.102mg | 4% |
| Choline | 12.1mg | 2% | |
| Calories | 354kcal | 311kcal | 2% |
| Vitamin E | 0.24mg | 2% | |
| Monounsaturated fat | 1.425g | 0.87g | 1% |
| Net carbs | 6.23g | 40.47g | N/A |
| Sugar | 6.23g | N/A | |
| Sodium | 20mg | 18mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Polyunsaturated fat | 0.366g | 0.43g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
18%
Minerals Daily Need Coverage Score
63%
496%
Comparison summary
Which food is cheaper?
Coconut is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Cardamom contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Cardamom is lower in Saturated fat (difference - 29.018g)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.