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Plantain raw vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between Plantain raw and Cardamom

  • Plantain raw has less Iron, Fiber, Zinc, Magnesium, Calcium, Copper, Phosphorus, Potassium, Vitamin B1, and Vitamin B2 than Cardamom.
  • Cardamom covers your daily need of Iron 167% more than Plantain raw.

These are the specific foods used in this comparison Plantains, raw and Spices, cardamom.

Infographic

Plantain raw 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.
Contains less Sodium -77.8%
Contains more Calcium +12666.7%
Contains more Iron +2228.3%
Contains more Magnesium +518.9%
Contains more Phosphorus +423.5%
Contains more Potassium +124.2%
Contains more Zinc +5235.7%
Contains more Copper +372.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains less Sodium -77.8%
Contains more Calcium +12666.7%
Contains more Iron +2228.3%
Contains more Magnesium +518.9%
Contains more Phosphorus +423.5%
Contains more Potassium +124.2%
Contains more Zinc +5235.7%
Contains more Copper +372.8%

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 A +∞%
Contains more Vitamin B6 +30%
Contains more Vitamin C +14.1%
Contains more Vitamin B1 +280.8%
Contains more Vitamin B2 +237%
Contains more Vitamin B3 +60.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 50% 42% 21% 0% 54% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +30%
Contains more Vitamin C +14.1%
Contains more Vitamin B1 +280.8%
Contains more Vitamin B2 +237%
Contains more Vitamin B3 +60.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +688.4%
Contains more Protein +727.7%
Contains more Fats +1710.8%
Contains more Carbs +114.7%
Contains more Other +399.1%
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 Water +688.4%
Contains more Protein +727.7%
Contains more Fats +1710.8%
Contains more Carbs +114.7%
Contains more Other +399.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +2618.8%
Contains more Polyunsaturated fat +523.2%
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +2618.8%
Contains more Polyunsaturated fat +523.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Cardamom Opinion
Net carbs 29.59g 40.47g Cardamom
Protein 1.3g 10.76g Cardamom
Fats 0.37g 6.7g Cardamom
Carbs 31.89g 68.47g Cardamom
Calories 122kcal 311kcal Cardamom
Sugar 15g Cardamom
Fiber 2.3g 28g Cardamom
Calcium 3mg 383mg Cardamom
Iron 0.6mg 13.97mg Cardamom
Magnesium 37mg 229mg Cardamom
Phosphorus 34mg 178mg Cardamom
Potassium 499mg 1119mg Cardamom
Sodium 4mg 18mg Plantain raw
Zinc 0.14mg 7.47mg Cardamom
Copper 0.081mg 0.383mg Cardamom
Manganese 28mg Cardamom
Selenium 1.5µg Plantain raw
Vitamin A 1127IU 0IU Plantain raw
Vitamin A RAE 56µg 0µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 18.4mg 21mg Cardamom
Vitamin B1 0.052mg 0.198mg Cardamom
Vitamin B2 0.054mg 0.182mg Cardamom
Vitamin B3 0.686mg 1.102mg Cardamom
Vitamin B5 0.26mg Plantain raw
Vitamin B6 0.299mg 0.23mg Plantain raw
Folate 22µg Plantain raw
Vitamin K 0.7µg Plantain raw
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Saturated Fat 0.143g 0.68g Plantain raw
Monounsaturated Fat 0.032g 0.87g Cardamom
Polyunsaturated fat 0.069g 0.43g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Cardamom
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Plantain raw
20%
Cardamom
Minerals Daily Need Coverage Score
15%
Plantain raw
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 0.537g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 37)
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)
Which food is richer in vitamins?
?
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.

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.