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Spearmint vs. Cardamom — In-Depth Nutrition Comparison

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Differences between Spearmint and Cardamom

  • Spearmint has more Vitamin A RAE, while Cardamom has more Manganese, Fiber, Zinc, Magnesium, Iron, Potassium, Calcium, Phosphorus, and Copper.
  • Cardamom's daily need coverage for Manganese is 1169% higher.

The food types used in this comparison are Spearmint, fresh and Spices, cardamom.

Infographic

Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 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 MagnesiumMagnesium +263.5%
Contains more CalciumCalcium +92.5%
Contains more PotassiumPotassium +144.3%
Contains more IronIron +17.7%
Contains more CopperCopper +59.6%
Contains more ZincZinc +585.3%
Contains more PhosphorusPhosphorus +196.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +2404.5%
~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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 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 B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +57.9%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +16.2%
Contains more Vitamin B6Vitamin B6 +45.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 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 +933.2%
Contains more ProteinProtein +227.1%
Contains more FatsFats +817.8%
Contains more CarbsCarbs +714.1%
Contains more OtherOther +186.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 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 -71.9%
Contains more Mono. FatMonounsaturated Fat +3380%
~equal in Polyunsaturated fat ~0.43g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spearmint Cardamom Opinion
Calories 44kcal 311kcal Cardamom
Protein 3.29g 10.76g Cardamom
Fats 0.73g 6.7g Cardamom
Vitamin C 13.3mg 21mg Cardamom
Net carbs 1.61g 40.47g Cardamom
Carbs 8.41g 68.47g Cardamom
Magnesium 63mg 229mg Cardamom
Calcium 199mg 383mg Cardamom
Potassium 458mg 1119mg Cardamom
Iron 11.87mg 13.97mg Cardamom
Fiber 6.8g 28g Cardamom
Copper 0.24mg 0.383mg Cardamom
Zinc 1.09mg 7.47mg Cardamom
Phosphorus 60mg 178mg Cardamom
Sodium 30mg 18mg Cardamom
Vitamin A 4054IU 0IU Spearmint
Vitamin A RAE 203µg 0µg Spearmint
Manganese 1.118mg 28mg Cardamom
Vitamin B1 0.078mg 0.198mg Cardamom
Vitamin B2 0.175mg 0.182mg Cardamom
Vitamin B3 0.948mg 1.102mg Cardamom
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.158mg 0.23mg Cardamom
Folate 105µg Spearmint
Saturated Fat 0.191g 0.68g Spearmint
Monounsaturated Fat 0.025g 0.87g Cardamom
Polyunsaturated fat 0.394g 0.43g Cardamom
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint 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
38%
Spearmint
18%
Cardamom
Minerals Daily Need Coverage Score
88%
Spearmint
496%
Cardamom

Comparison summary

Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.489g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 0)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $5)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 12mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.