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Rice bran oil vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between rice bran oil and cardamom

  • Rice bran oil has less iron, fiber, zinc, magnesium, calcium, potassium, phosphorus, vitamin C, and vitamin B6 than cardamom.
  • Cardamom covers your daily need for iron, 174% more than rice bran oil.
  • Rice bran oil has 29 times more saturated fat than cardamom. While rice bran oil has 19.7g of saturated fat, cardamom has only 0.68g.

These are the specific foods used in this comparison Oil, rice bran and Spices, cardamom.

Infographic

Rice bran oil 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 0% 0% 0% 2.6% 0% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +19857.1%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
~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 0% 0% 646% 0% 0% 0% 0% 0% 0% 0% 62% 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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +1392.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 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 +4417.2%
Contains more Poly. FatPolyunsaturated fat +8039.5%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice bran oil Cardamom DV% diff.
Manganese 28mg 1217%
Polyunsaturated fat 35g 0.43g 230%
Vitamin E 32.3mg 215%
Iron 0.07mg 13.97mg 174%
Fats 100g 6.7g 144%
Fiber 0g 28g 112%
Monounsaturated fat 39.3g 0.87g 96%
Saturated fat 19.7g 0.68g 86%
Zinc 0mg 7.47mg 68%
Magnesium 0mg 229mg 55%
Copper 0.383mg 43%
Calcium 0mg 383mg 38%
Potassium 0mg 1119mg 33%
Calories 884kcal 311kcal 29%
Phosphorus 0mg 178mg 25%
Carbs 0g 68.47g 23%
Vitamin C 0mg 21mg 23%
Protein 0g 10.76g 22%
Vitamin K 24.7µg 21%
Vitamin B6 0mg 0.23mg 18%
Vitamin B1 0mg 0.198mg 17%
Vitamin B2 0mg 0.182mg 14%
Vitamin B3 0mg 1.102mg 7%
Sodium 0mg 18mg 1%
Net carbs 0g 40.47g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice bran oil Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
54%
Rice bran oil
18%
Cardamom
Minerals Daily Need Coverage Score
0%
Rice bran oil
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 18mg)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 19.02g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.