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  6. Currant vs. Cardamom

Currant vs. Cardamom — In-Depth Nutrition Comparison

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Significant differences between Currant and Cardamom

  • Currant has more Vitamin C, however, Cardamom is richer in Manganese, Iron, Fiber, Zinc, Magnesium, Calcium, Copper, Potassium, and Phosphorus.
  • Cardamom covers your daily Manganese needs 1209% more than Currant.
  • Cardamom has 2 times less Vitamin C than Currant. Currant has 41mg of Vitamin C, while Cardamom has 21mg.

Specific food types used in this comparison are Currants, red and white, raw and Spices, cardamom.

Infographic

Currant 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.
Currant
Currant
2
:
8
Cardamom
Cardamom
Contains less Sodium -94.4%
Contains more Calcium +1060.6%
Contains more Iron +1297%
Contains more Magnesium +1661.5%
Contains more Phosphorus +304.5%
Contains more Potassium +306.9%
Contains more Zinc +3147.8%
Contains more Copper +257.9%
Contains more Manganese +14953.8%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains less Sodium -94.4%
Contains more Calcium +1060.6%
Contains more Iron +1297%
Contains more Magnesium +1661.5%
Contains more Phosphorus +304.5%
Contains more Potassium +306.9%
Contains more Zinc +3147.8%
Contains more Copper +257.9%
Contains more Manganese +14953.8%

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.
Currant
Currant
6
:
4
Cardamom
Cardamom
Contains more Vitamin A +∞%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +395%
Contains more Vitamin B2 +264%
Contains more Vitamin B3 +1002%
Contains more Vitamin B6 +228.6%
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Cardamom
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 C +95.2%
Contains more Vitamin B1 +395%
Contains more Vitamin B2 +264%
Contains more Vitamin B3 +1002%
Contains more Vitamin B6 +228.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
1
:
4
Cardamom
Cardamom
Contains more Water +913.9%
Contains more Protein +668.6%
Contains more Fats +3250%
Contains more Carbs +396.2%
Contains more Other +790.8%
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Cardamom
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 +913.9%
Contains more Protein +668.6%
Contains more Fats +3250%
Contains more Carbs +396.2%
Contains more Other +790.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
1
:
2
Cardamom
Cardamom
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +3007.1%
Contains more Polyunsaturated fat +388.6%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +3007.1%
Contains more Polyunsaturated fat +388.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant 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 Currant Cardamom Opinion
Net carbs 9.5g 40.47g Cardamom
Protein 1.4g 10.76g Cardamom
Fats 0.2g 6.7g Cardamom
Carbs 13.8g 68.47g Cardamom
Calories 56kcal 311kcal Cardamom
Fructose 3.53g Currant
Sugar 7.37g Cardamom
Fiber 4.3g 28g Cardamom
Calcium 33mg 383mg Cardamom
Iron 1mg 13.97mg Cardamom
Magnesium 13mg 229mg Cardamom
Phosphorus 44mg 178mg Cardamom
Potassium 275mg 1119mg Cardamom
Sodium 1mg 18mg Currant
Zinc 0.23mg 7.47mg Cardamom
Copper 0.107mg 0.383mg Cardamom
Manganese 0.186mg 28mg Cardamom
Selenium 0.6µg Currant
Vitamin A 42IU 0IU Currant
Vitamin A RAE 2µg 0µg Currant
Vitamin E 0.1mg Currant
Vitamin C 41mg 21mg Currant
Vitamin B1 0.04mg 0.198mg Cardamom
Vitamin B2 0.05mg 0.182mg Cardamom
Vitamin B3 0.1mg 1.102mg Cardamom
Vitamin B5 0.064mg Currant
Vitamin B6 0.07mg 0.23mg Cardamom
Folate 8µg Currant
Vitamin K 11µg Currant
Saturated Fat 0.017g 0.68g Currant
Monounsaturated Fat 0.028g 0.87g Cardamom
Polyunsaturated fat 0.088g 0.43g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Cardamom
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Currant
20%
Cardamom
Minerals Daily Need Coverage Score
17%
Currant
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.663g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $4.5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 25)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.