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  6. Brown rice vs. Cardamom

Brown rice vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between brown rice and cardamom

  • Brown rice has less manganese, iron, fiber, zinc, magnesium, calcium, copper, potassium, vitamin C, and phosphorus than cardamom.
  • Cardamom covers your daily need for manganese, 1175% more than brown rice.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Spices, cardamom.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +487.2%
Contains more CalciumCalcium +12666.7%
Contains more PotassiumPotassium +1201.2%
Contains more IronIron +2394.6%
Contains more CopperCopper +261.3%
Contains more ZincZinc +952.1%
Contains more PhosphorusPhosphorus +72.8%
Contains more ManganeseManganese +2774.7%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +132.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +11.2%
Contains more Vitamin B2Vitamin B2 +163.8%
Contains more Vitamin B6Vitamin B6 +87%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Cardamom DV% diff.
Manganese 0.974mg 28mg 1175%
Iron 0.56mg 13.97mg 168%
Fiber 1.6g 28g 106%
Zinc 0.71mg 7.47mg 61%
Magnesium 39mg 229mg 45%
Calcium 3mg 383mg 38%
Copper 0.106mg 0.383mg 31%
Potassium 86mg 1119mg 30%
Vitamin C 0mg 21mg 23%
Protein 2.74g 10.76g 16%
Carbs 25.58g 68.47g 14%
Selenium 5.8µg 11%
Phosphorus 103mg 178mg 11%
Starch 24.79g 10%
Calories 123kcal 311kcal 9%
Vitamin B3 2.561mg 1.102mg 9%
Vitamin B2 0.069mg 0.182mg 9%
Fats 0.97g 6.7g 9%
Vitamin B5 0.38mg 8%
Vitamin B6 0.123mg 0.23mg 8%
Folate 9µg 2%
Vitamin B1 0.178mg 0.198mg 2%
Saturated fat 0.26g 0.68g 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Sodium 4mg 18mg 1%
Monounsaturated fat 0.369g 0.87g 1%
Net carbs 23.98g 40.47g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.366g 0.43g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +748.7%
Contains more ProteinProtein +292.7%
Contains more FatsFats +590.7%
Contains more CarbsCarbs +167.7%
Contains more OtherOther +1215.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +135.8%
Contains more Poly. FatPolyunsaturated fat +17.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.