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Soybean raw vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between soybean raw and cardamom

  • Soybean raw is richer in copper, phosphorus, vitamin B1, vitamin B2, iron, and potassium, yet cardamom is richer in manganese, fiber, zinc, and vitamin C.
  • Daily need coverage for manganese for cardamom is 1108% higher.
  • Soybean raw contains 5 times more vitamin B2 than cardamom. Soybean raw contains 0.87mg of vitamin B2, while cardamom contains 0.182mg.
  • Cardamom has a lower glycemic index than soybean raw.

Food types used in this article are Soybeans, mature seeds, raw and Spices, cardamom.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +22.3%
Contains more PotassiumPotassium +60.6%
Contains more IronIron +12.4%
Contains more CopperCopper +332.9%
Contains more PhosphorusPhosphorus +295.5%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +38.3%
Contains more ZincZinc +52.8%
Contains more ManganeseManganese +1012.4%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +341.4%
Contains more Vitamin B2Vitamin B2 +378%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +239.1%
Contains more FatsFats +197.6%
Contains more CarbsCarbs +127%
Contains more OtherOther +18.9%
~equal in Water ~8.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +406.2%
Contains more Poly. FatPolyunsaturated fat +2517.4%
Contains less Sat. FatSaturated fat -76.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Cardamom DV% diff.
Manganese 2.517mg 28mg 1108%
Copper 1.658mg 0.383mg 142%
Folate 375µg 94%
Fiber 9.3g 28g 75%
Phosphorus 704mg 178mg 75%
Polyunsaturated fat 11.255g 0.43g 72%
Vitamin B1 0.874mg 0.198mg 56%
Vitamin B2 0.87mg 0.182mg 53%
Protein 36.49g 10.76g 51%
Vitamin K 47µg 39%
Selenium 17.8µg 32%
Zinc 4.89mg 7.47mg 23%
Iron 15.7mg 13.97mg 22%
Choline 115.9mg 21%
Potassium 1797mg 1119mg 20%
Fats 19.94g 6.7g 20%
Vitamin C 6mg 21mg 17%
Vitamin B5 0.793mg 16%
Carbs 30.16g 68.47g 13%
Magnesium 280mg 229mg 12%
Calcium 277mg 383mg 11%
Vitamin B6 0.377mg 0.23mg 11%
Saturated fat 2.884g 0.68g 10%
Monounsaturated fat 4.404g 0.87g 9%
Calories 446kcal 311kcal 7%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 1.102mg 3%
Sodium 2mg 18mg 1%
Net carbs 20.86g 40.47g N/A
Sugar 7.33g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
18%
Cardamom
Minerals Daily Need Coverage Score
244%
Soybean raw
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 16mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 2.204g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.