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Ladyfinger vs. Cardamom — In-Depth Nutrition Comparison

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How are ladyfinger and cardamom different?

  • Ladyfinger is higher in vitamin B12; however, cardamom is richer in manganese, iron, fiber, zinc, magnesium, calcium, copper, and potassium.
  • Daily need coverage for manganese for cardamom is 1207% higher.

Cookies, ladyfingers, without lemon juice and rind and Spices, cardamom are the varieties used in this article.

Infographic

Ladyfinger vs Cardamom infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 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 more MagnesiumMagnesium +1808.3%
Contains more CalciumCalcium +714.9%
Contains more PotassiumPotassium +890.3%
Contains more IronIron +290.2%
Contains more CopperCopper +303.2%
Contains more ZincZinc +555.3%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +11566.7%
~equal in Phosphorus ~178mg
~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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +43.4%
Contains more Vitamin B2Vitamin B2 +135.2%
Contains more Vitamin B3Vitamin B3 +90.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +88.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 FatsFats +35.8%
Contains more WaterWater +135.5%
Contains more CarbsCarbs +14.7%
Contains more OtherOther +426.4%
~equal in Protein ~10.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 +330.5%
Contains more Poly. FatPolyunsaturated fat +230.9%
Contains less Sat. FatSaturated fat -77.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ladyfinger Cardamom DV% diff.
Manganese 0.24mg 28mg 1207%
Iron 3.58mg 13.97mg 130%
Fiber 1g 28g 108%
Cholesterol 221mg 0mg 74%
Zinc 1.14mg 7.47mg 58%
Magnesium 12mg 229mg 52%
Calcium 47mg 383mg 34%
Copper 0.095mg 0.383mg 32%
Vitamin B12 0.75µg 0µg 31%
Potassium 113mg 1119mg 30%
Vitamin C 0mg 21mg 23%
Vitamin B5 1.116mg 22%
Vitamin A 167µg 0µg 19%
Folate 77µg 19%
Vitamin B2 0.428mg 0.182mg 19%
Saturated fat 3.022g 0.68g 11%
Vitamin B6 0.122mg 0.23mg 8%
Monounsaturated fat 3.745g 0.87g 7%
Vitamin B1 0.284mg 0.198mg 7%
Polyunsaturated fat 1.423g 0.43g 7%
Sodium 147mg 18mg 6%
Vitamin B3 2.104mg 1.102mg 6%
Fats 9.1g 6.7g 4%
Calories 363kcal 311kcal 3%
Carbs 59.7g 68.47g 3%
Phosphorus 173mg 178mg 1%
Protein 10.6g 10.76g 0%
Net carbs 58.7g 40.47g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger 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
39%
Ladyfinger
18%
Cardamom
Minerals Daily Need Coverage Score
35%
Ladyfinger
496%
Cardamom

Comparison summary

Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 0)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $5)
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 129mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 2.342g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.