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Pico de gallo vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and cardamom

  • Pico de gallo has more vitamin A; however, cardamom is higher in iron, calcium, and vitamin C.
  • Cardamom covers your daily need for iron, 175% more than pico de gallo.
  • Cardamom has less sodium.

These are the specific foods used in this comparison PACE, Pico De Gallo and Spices, cardamom.

Infographic

Pico de gallo vs Cardamom infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -96.2%
~equal in Selenium ~µg

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CVitamin C +452.6%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 WaterWater +962.8%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +630%
Contains more OtherOther +121%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Cardamom DV% diff.
Manganese 28mg 1217%
Iron 0mg 13.97mg 175%
Fiber 28g 112%
Zinc 7.47mg 68%
Magnesium 229mg 55%
Copper 0.383mg 43%
Calcium 0mg 383mg 38%
Potassium 1119mg 33%
Phosphorus 178mg 25%
Protein 0g 10.76g 22%
Carbs 9.38g 68.47g 20%
Sodium 469mg 18mg 20%
Vitamin C 3.8mg 21mg 19%
Vitamin B6 0.23mg 18%
Vitamin B1 0.198mg 17%
Vitamin B2 0.182mg 14%
Calories 31kcal 311kcal 14%
Fats 0g 6.7g 10%
Vitamin B3 1.102mg 7%
Saturated fat 0g 0.68g 3%
Polyunsaturated fat 0.43g 3%
Monounsaturated fat 0.87g 2%
Net carbs 9.38g 40.47g N/A
Sugar 6.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
18%
Cardamom
Minerals Daily Need Coverage Score
6%
Pico de gallo
496%
Cardamom

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.68g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 0)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 451mg)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is richer in vitamins?
Cardamom
Cardamom is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.