Oatmeal vs. Cardamom — In-Depth Nutrition Comparison
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How are oatmeal and cardamom different?
- Cardamom has more manganese, fiber, iron, zinc, magnesium, copper, potassium, calcium, vitamin C, and phosphorus than oatmeal.
- Daily need coverage for manganese for cardamom is 1193% higher.
- Cardamom has a lower glycemic index (0) than oatmeal (79).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Spices, cardamom are the varieties used in this article.
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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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +780.8% |
| Contains more CalciumCalcium | +378.8% |
| Contains more PotassiumPotassium | +1734.4% |
| Contains more IronIron | +134.4% |
| Contains more CopperCopper | +480.3% |
| Contains more ZincZinc | +1104.8% |
| Contains more PhosphorusPhosphorus | +131.2% |
| Contains less SodiumSodium | -63.3% |
| Contains more ManganeseManganese | +4917.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.3% |
| Contains more Vitamin B2Vitamin B2 | +18.1% |
| Contains more Vitamin B3Vitamin B3 | +174.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +26.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +914.9% |
| Contains more ProteinProtein | +354% |
| Contains more FatsFats | +392.6% |
| Contains more CarbsCarbs | +486.7% |
| Contains more OtherOther | +915.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.8% |
| Contains more Mono. FatMonounsaturated fat | +122.5% |
~equal in
Polyunsaturated fat
~0.43g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.558mg | 28mg | 1193% |
| Fiber | 1.7g | 28g | 105% |
| Iron | 5.96mg | 13.97mg | 100% |
| Zinc | 0.62mg | 7.47mg | 62% |
| Magnesium | 26mg | 229mg | 48% |
| Copper | 0.066mg | 0.383mg | 35% |
| Potassium | 61mg | 1119mg | 31% |
| Calcium | 80mg | 383mg | 30% |
| Vitamin C | 0mg | 21mg | 23% |
| Carbs | 11.67g | 68.47g | 19% |
| Protein | 2.37g | 10.76g | 17% |
| Phosphorus | 77mg | 178mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B3 | 3.025mg | 1.102mg | 12% |
| Calories | 68kcal | 311kcal | 12% |
| Folate | 44µg | 11% | |
| Selenium | 5µg | 9% | |
| Fats | 1.36g | 6.7g | 8% |
| Vitamin B5 | 0.317mg | 6% | |
| Vitamin B6 | 0.29mg | 0.23mg | 5% |
| Vitamin B1 | 0.26mg | 0.198mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin B2 | 0.215mg | 0.182mg | 3% |
| Saturated fat | 0.226g | 0.68g | 2% |
| Monounsaturated fat | 0.391g | 0.87g | 1% |
| Choline | 4.7mg | 1% | |
| Sodium | 49mg | 18mg | 1% |
| Net carbs | 9.97g | 40.47g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | 0g | N/A |
| Polyunsaturated fat | 0.426g | 0.43g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
18%
Minerals Daily Need Coverage Score
45%
496%
Comparison summary
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.454g)
Which food is cheaper?
Oatmeal is cheaper (difference - $5)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Cardamom contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)