Oats vs. Cardamom — In-Depth Nutrition Comparison
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The main differences between oats and cardamom
- Oats are richer in phosphorus, vitamin B1, and copper, yet cardamom is richer in manganese, iron, fiber, calcium, zinc, vitamin C, and potassium.
- Daily need coverage for manganese for cardamom is 1004% higher.
- Oats contain 4 times more vitamin B1 than cardamom. Oats contain 0.763mg of vitamin B1, while cardamom contains 0.198mg.
- Cardamom has a lower glycemic index than oats.
Food types used in this article are Oats and Spices, cardamom.
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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 CopperCopper | +63.4% |
| Contains more PhosphorusPhosphorus | +193.8% |
| Contains less SodiumSodium | -88.9% |
| Contains more MagnesiumMagnesium | +29.4% |
| Contains more CalciumCalcium | +609.3% |
| Contains more PotassiumPotassium | +160.8% |
| Contains more IronIron | +196% |
| Contains more ZincZinc | +88.2% |
| Contains more ManganeseManganese | +469.6% |
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 B1Vitamin B1 | +285.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +30.9% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +93.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 28mg | 1004% |
| Iron | 4.72mg | 13.97mg | 116% |
| Fiber | 10.6g | 28g | 70% |
| Phosphorus | 523mg | 178mg | 49% |
| Vitamin B1 | 0.763mg | 0.198mg | 47% |
| Calcium | 54mg | 383mg | 33% |
| Zinc | 3.97mg | 7.47mg | 32% |
| Vitamin B5 | 1.349mg | 27% | |
| Copper | 0.626mg | 0.383mg | 27% |
| Vitamin C | 0mg | 21mg | 23% |
| Potassium | 429mg | 1119mg | 20% |
| Polyunsaturated fat | 2.535g | 0.43g | 14% |
| Folate | 56µg | 14% | |
| Protein | 16.89g | 10.76g | 12% |
| Magnesium | 177mg | 229mg | 12% |
| Vitamin B6 | 0.119mg | 0.23mg | 9% |
| Calories | 389kcal | 311kcal | 4% |
| Monounsaturated fat | 2.178g | 0.87g | 3% |
| Vitamin B2 | 0.139mg | 0.182mg | 3% |
| Saturated fat | 1.217g | 0.68g | 2% |
| Vitamin B3 | 0.961mg | 1.102mg | 1% |
| Sodium | 2mg | 18mg | 1% |
| Carbs | 66.27g | 68.47g | 1% |
| Fats | 6.9g | 6.7g | 0% |
| Net carbs | 55.67g | 40.47g | N/A |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57% |
| Contains more OtherOther | +236.6% |
~equal in
Fats
~6.7g
~equal in
Carbs
~68.47g
~equal in
Water
~8.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +150.3% |
| Contains more Poly. FatPolyunsaturated fat | +489.5% |
| Contains less Sat. FatSaturated fat | -44.1% |
