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  6. Peanut butter vs. Cardamom

Peanut butter vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between peanut butter and cardamom

  • Peanut butter is richer in vitamin B3 and phosphorus, yet cardamom is richer in manganese, iron, fiber, zinc, calcium, vitamin C, and potassium.
  • Daily need coverage for manganese for cardamom is 1145% higher.
  • Peanut butter contains 15 times more saturated fat than cardamom. Peanut butter contains 10.325g of saturated fat, while cardamom contains 0.68g.
  • Cardamom has a lower glycemic index than peanut butter.

Food types used in this article are Peanut butter, smooth style, without salt and Spices, cardamom.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 PhosphorusPhosphorus +88.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +36.3%
Contains more CalciumCalcium +681.6%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +702.9%
Contains more ZincZinc +197.6%
Contains more ManganeseManganese +1581.7%
~equal in Copper ~0.383mg
~equal in Sodium ~18mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 B3Vitamin B3 +1089.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +32%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Cardamom DV% diff.
Manganese 1.665mg 28mg 1145%
Iron 1.74mg 13.97mg 153%
Fiber 5g 28g 92%
Polyunsaturated fat 12.535g 0.43g 81%
Vitamin B3 13.112mg 1.102mg 75%
Fats 51.36g 6.7g 69%
Monounsaturated fat 25.941g 0.87g 63%
Vitamin E 9.1mg 61%
Zinc 2.51mg 7.47mg 45%
Saturated fat 10.325g 0.68g 44%
Calcium 49mg 383mg 33%
Vitamin B5 1.137mg 23%
Vitamin C 0mg 21mg 23%
Protein 22.21g 10.76g 23%
Folate 87µg 22%
Phosphorus 335mg 178mg 22%
Potassium 558mg 1119mg 17%
Vitamin B6 0.441mg 0.23mg 16%
Magnesium 168mg 229mg 15%
Carbs 22.31g 68.47g 15%
Calories 598kcal 311kcal 14%
Choline 63mg 11%
Selenium 4.1µg 7%
Vitamin B1 0.15mg 0.198mg 4%
Copper 0.422mg 0.383mg 4%
Vitamin B2 0.192mg 0.182mg 1%
Starch 3.56g 1%
Net carbs 17.31g 40.47g N/A
Sugar 10.49g N/A
Sodium 17mg 18mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +106.4%
Contains more FatsFats +666.6%
Contains more CarbsCarbs +206.9%
Contains more WaterWater +573.2%
Contains more OtherOther +100.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +2881.7%
Contains more Poly. FatPolyunsaturated fat +2815.1%
Contains less Sat. FatSaturated fat -93.4%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.