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Soybean meal vs. Cardamom — In-Depth Nutrition Comparison

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A recap on differences between soybean meal and cardamom

  • Soybean meal is higher in copper, phosphorus, vitamin B1, potassium, vitamin B6, and magnesium, yet cardamom is higher in manganese, vitamin C, zinc, and calcium.
  • Cardamom covers your daily manganese needs 1052% more than soybean meal.
  • Soybean meal contains 5 times more copper than cardamom. While soybean meal contains 2mg of copper, cardamom contains only 0.383mg.
  • The glycemic index of cardamom is lower.

Food varieties used in this article are Soy meal, defatted, raw and Spices, cardamom.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 MagnesiumMagnesium +33.6%
Contains more PotassiumPotassium +122.5%
Contains more CopperCopper +422.2%
Contains more PhosphorusPhosphorus +293.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +57%
Contains more ZincZinc +47.6%
Contains more ManganeseManganese +636.8%
~equal in Iron ~13.97mg

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +249%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +134.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +147.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 +357.2%
Contains more FatsFats +180.3%
Contains more CarbsCarbs +90.8%
Contains more WaterWater +19.3%
~equal in Other ~5.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 -60.6%
Contains more Poly. FatPolyunsaturated fat +143%
Contains more Mono. FatMonounsaturated fat +112.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean meal Cardamom DV% diff.
Manganese 3.8mg 28mg 1052%
Copper 2mg 0.383mg 180%
Fiber 28g 112%
Protein 49.2g 10.76g 77%
Folate 303µg 76%
Phosphorus 701mg 178mg 75%
Vitamin B1 0.691mg 0.198mg 41%
Vitamin B5 1.976mg 40%
Potassium 2490mg 1119mg 40%
Vitamin B6 0.569mg 0.23mg 26%
Vitamin C 0mg 21mg 23%
Zinc 5.06mg 7.47mg 22%
Magnesium 306mg 229mg 18%
Calcium 244mg 383mg 14%
Carbs 35.89g 68.47g 11%
Vitamin B3 2.587mg 1.102mg 9%
Fats 2.39g 6.7g 7%
Selenium 3.3µg 6%
Vitamin B2 0.251mg 0.182mg 5%
Polyunsaturated fat 1.045g 0.43g 4%
Iron 13.7mg 13.97mg 3%
Saturated fat 0.268g 0.68g 2%
Monounsaturated fat 0.409g 0.87g 1%
Calories 337kcal 311kcal 1%
Sodium 3mg 18mg 1%
Net carbs 35.89g 40.47g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0%
Threonine 1.952mg 0%
Isoleucine 2.18mg 0%
Leucine 3.66mg 0%
Lysine 2.991mg 0%
Methionine 0.606mg 0%
Phenylalanine 2.346mg 0%
Valine 2.243mg 0%
Histidine 1.212mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal 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
58%
Soybean meal
18%
Cardamom
Minerals Daily Need Coverage Score
264%
Soybean meal
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 0.412g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $5)
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 68)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.