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  6. Mandarin orange vs. Cardamom

Mandarin orange vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between mandarin oranges and cardamom

  • Mandarin oranges are richer in vitamin A, yet cardamom is richer in manganese, iron, fiber, zinc, magnesium, copper, calcium, potassium, and phosphorus.
  • Daily need coverage for manganese for cardamom is 1216% higher.
  • Cardamom has a lower glycemic index than mandarin oranges.

Food types used in this article are Tangerines, (mandarin oranges), raw and Spices, cardamom.

Infographic

Mandarin orange 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% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1808.3%
Contains more CalciumCalcium +935.1%
Contains more PotassiumPotassium +574.1%
Contains more IronIron +9213.3%
Contains more CopperCopper +811.9%
Contains more ZincZinc +10571.4%
Contains more PhosphorusPhosphorus +790%
Contains more ManganeseManganese +71694.9%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 CVitamin C +27.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +241.4%
Contains more Vitamin B2Vitamin B2 +405.6%
Contains more Vitamin B3Vitamin B3 +193.1%
Contains more Vitamin B6Vitamin B6 +194.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Cardamom DV% diff.
Manganese 0.039mg 28mg 1216%
Iron 0.15mg 13.97mg 173%
Fiber 1.8g 28g 105%
Zinc 0.07mg 7.47mg 67%
Magnesium 12mg 229mg 52%
Copper 0.042mg 0.383mg 38%
Calcium 37mg 383mg 35%
Potassium 166mg 1119mg 28%
Phosphorus 20mg 178mg 23%
Protein 0.81g 10.76g 20%
Carbs 13.34g 68.47g 18%
Calories 53kcal 311kcal 13%
Vitamin B6 0.078mg 0.23mg 12%
Vitamin B1 0.058mg 0.198mg 12%
Vitamin B2 0.036mg 0.182mg 11%
Fats 0.31g 6.7g 10%
Vitamin C 26.7mg 21mg 6%
Vitamin B3 0.376mg 1.102mg 5%
Vitamin A 34µg 0µg 4%
Folate 16µg 4%
Vitamin B5 0.216mg 4%
Fructose 2.4g 3%
Saturated fat 0.039g 0.68g 3%
Choline 10.2mg 2%
Monounsaturated fat 0.06g 0.87g 2%
Polyunsaturated fat 0.065g 0.43g 2%
Vitamin E 0.2mg 1%
Sodium 2mg 18mg 1%
Net carbs 11.54g 40.47g N/A
Sugar 10.58g N/A
Selenium 0.1µg 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 WaterWater +928.6%
Contains more ProteinProtein +1228.4%
Contains more FatsFats +2061.3%
Contains more CarbsCarbs +413.3%
Contains more OtherOther +1464.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +561.5%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.