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  6. Maple sugar vs. Cardamom

Maple sugar vs. Cardamom — In-Depth Nutrition Comparison

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What are the main differences between Maple sugar and Cardamom?

  • Maple sugar has less Manganese, Iron, Fiber, Magnesium, Copper, Calcium, Phosphorus, Potassium, Vitamin C, and Vitamin B6 than Cardamom.
  • Cardamom's daily need coverage for Manganese is 1025% higher.

We used Sugars, maple and Spices, cardamom types in this comparison.

Infographic

Maple sugar 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.
Maple sugar
Maple sugar
2
:
8
Cardamom
Cardamom
Contains less Sodium -38.9%
Contains more Calcium +325.6%
Contains more Iron +767.7%
Contains more Magnesium +1105.3%
Contains more Phosphorus +5833.3%
Contains more Potassium +308.4%
Contains more Zinc +23.3%
Contains more Copper +286.9%
Contains more Manganese +533.2%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains less Sodium -38.9%
Contains more Calcium +325.6%
Contains more Iron +767.7%
Contains more Magnesium +1105.3%
Contains more Phosphorus +5833.3%
Contains more Potassium +308.4%
Contains more Zinc +23.3%
Contains more Copper +286.9%
Contains more Manganese +533.2%

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.
Maple sugar
Maple sugar
4
:
5
Cardamom
Cardamom
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2100%
Contains more Vitamin B2 +1300%
Contains more Vitamin B3 +2655%
Contains more Vitamin B6 +7566.7%
Maple sugar
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% 0% 3% 3% 1% 3% 1% 0% 0% 0%
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 C +∞%
Contains more Vitamin B1 +2100%
Contains more Vitamin B2 +1300%
Contains more Vitamin B3 +2655%
Contains more Vitamin B6 +7566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple sugar
Maple sugar
1
:
4
Cardamom
Cardamom
Contains more Carbs +32.8%
Contains more Protein +10660%
Contains more Fats +3250%
Contains more Other +623.8%
Equal in Water - 8.28
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 Carbs +32.8%
Contains more Protein +10660%
Contains more Fats +3250%
Contains more Other +623.8%
Equal in Water - 8.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple sugar
Maple sugar
1
:
2
Cardamom
Cardamom
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +1259.4%
Contains more Polyunsaturated fat +330%
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +1259.4%
Contains more Polyunsaturated fat +330%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar 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 Maple sugar Cardamom Opinion
Net carbs 90.9g 40.47g Maple sugar
Protein 0.1g 10.76g Cardamom
Fats 0.2g 6.7g Cardamom
Carbs 90.9g 68.47g Maple sugar
Calories 354kcal 311kcal Maple sugar
Sugar 84.87g Cardamom
Fiber 0g 28g Cardamom
Calcium 90mg 383mg Cardamom
Iron 1.61mg 13.97mg Cardamom
Magnesium 19mg 229mg Cardamom
Phosphorus 3mg 178mg Cardamom
Potassium 274mg 1119mg Cardamom
Sodium 11mg 18mg Maple sugar
Zinc 6.06mg 7.47mg Cardamom
Copper 0.099mg 0.383mg Cardamom
Manganese 4.422mg 28mg Cardamom
Selenium 0.8µg Maple sugar
Vitamin C 0mg 21mg Cardamom
Vitamin B1 0.009mg 0.198mg Cardamom
Vitamin B2 0.013mg 0.182mg Cardamom
Vitamin B3 0.04mg 1.102mg Cardamom
Vitamin B5 0.048mg Maple sugar
Vitamin B6 0.003mg 0.23mg Cardamom
Saturated Fat 0.036g 0.68g Maple sugar
Monounsaturated Fat 0.064g 0.87g Cardamom
Polyunsaturated fat 0.1g 0.43g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar 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
1%
Maple sugar
20%
Cardamom
Minerals Daily Need Coverage Score
91%
Maple sugar
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.644g)
Which food is cheaper?
Maple sugar
Maple sugar is cheaper (difference - $1)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 84.87g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 63)
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.