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Brazil nut vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between brazil nut and cardamom

  • Brazil nut is richer in copper, phosphorus, magnesium, and vitamin B1, yet cardamom is richer in manganese, iron, fiber, zinc, and vitamin C.
  • Daily need coverage for manganese for cardamom is 1164% higher.
  • Brazil nut contains 24 times more saturated fat than cardamom. Brazil nut contains 16.134g of saturated fat, while cardamom contains 0.68g.

Food types used in this article are Nuts, brazilnuts, dried, unblanched and Spices, cardamom.

Infographic

Brazil nut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +64.2%
Contains more CopperCopper +355.1%
Contains more PhosphorusPhosphorus +307.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +139.4%
Contains more PotassiumPotassium +69.8%
Contains more IronIron +474.9%
Contains more ZincZinc +84%
Contains more ManganeseManganese +2189.5%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +211.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +273.6%
Contains more Vitamin B6Vitamin B6 +127.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 ProteinProtein +33.1%
Contains more FatsFats +901.5%
Contains more CarbsCarbs +483.2%
Contains more WaterWater +142.1%
Contains more OtherOther +69.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +2644.7%
Contains more Poly. FatPolyunsaturated fat +5574.2%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Cardamom DV% diff.
Selenium 1917µg 3485%
Manganese 1.223mg 28mg 1164%
Polyunsaturated fat 24.399g 0.43g 160%
Copper 1.743mg 0.383mg 151%
Iron 2.43mg 13.97mg 144%
Fats 67.1g 6.7g 93%
Fiber 7.5g 28g 82%
Phosphorus 725mg 178mg 78%
Saturated fat 16.134g 0.68g 70%
Monounsaturated fat 23.879g 0.87g 58%
Vitamin E 5.65mg 38%
Magnesium 376mg 229mg 35%
Vitamin B1 0.617mg 0.198mg 35%
Zinc 4.06mg 7.47mg 31%
Vitamin C 0.7mg 21mg 23%
Calcium 160mg 383mg 22%
Carbs 11.74g 68.47g 19%
Calories 659kcal 311kcal 17%
Potassium 659mg 1119mg 14%
Vitamin B2 0.035mg 0.182mg 11%
Vitamin B6 0.101mg 0.23mg 10%
Protein 14.32g 10.76g 7%
Folate 22µg 6%
Vitamin B3 0.295mg 1.102mg 5%
Choline 28.8mg 5%
Vitamin B5 0.184mg 4%
Sodium 3mg 18mg 1%
Net carbs 4.24g 40.47g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
27%
Brazil nut
18%
Cardamom
Minerals Daily Need Coverage Score
1208%
Brazil nut
496%
Cardamom

Comparison summary

Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 15.454g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 15mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.