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  6. Spinach raw vs. Cardamom

Spinach raw vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and cardamom

  • Spinach raw has more vitamin A; however, cardamom is higher in manganese, iron, fiber, zinc, magnesium, calcium, copper, phosphorus, and potassium.
  • Cardamom covers your daily need for manganese, 1178% more than spinach raw.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Spinach, raw and Spices, cardamom.

Infographic

Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +189.9%
Contains more CalciumCalcium +286.9%
Contains more PotassiumPotassium +100.5%
Contains more IronIron +415.5%
Contains more CopperCopper +194.6%
Contains more ZincZinc +1309.4%
Contains more PhosphorusPhosphorus +263.3%
Contains less SodiumSodium -77.2%
Contains more ManganeseManganese +3021.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +33.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B6Vitamin B6 +17.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Cardamom DV% diff.
Manganese 0.897mg 28mg 1178%
Vitamin K 482.9µg 402%
Iron 2.71mg 13.97mg 141%
Fiber 2.2g 28g 103%
Zinc 0.53mg 7.47mg 63%
Vitamin A 469µg 0µg 52%
Folate 194µg 49%
Magnesium 79mg 229mg 36%
Calcium 99mg 383mg 28%
Copper 0.13mg 0.383mg 28%
Carbs 3.63g 68.47g 22%
Phosphorus 49mg 178mg 18%
Potassium 558mg 1119mg 17%
Protein 2.86g 10.76g 16%
Calories 23kcal 311kcal 14%
Vitamin E 2.03mg 14%
Vitamin B1 0.078mg 0.198mg 10%
Fats 0.39g 6.7g 10%
Vitamin C 28.1mg 21mg 8%
Choline 19.3mg 4%
Sodium 79mg 18mg 3%
Vitamin B6 0.195mg 0.23mg 3%
Saturated fat 0.063g 0.68g 3%
Polyunsaturated fat 0.165g 0.43g 2%
Monounsaturated fat 0.01g 0.87g 2%
Vitamin B3 0.724mg 1.102mg 2%
Selenium 1µg 2%
Vitamin B5 0.065mg 1%
Vitamin B2 0.189mg 0.182mg 1%
Net carbs 1.43g 40.47g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +1003.9%
Contains more ProteinProtein +276.2%
Contains more FatsFats +1617.9%
Contains more CarbsCarbs +1786.2%
Contains more OtherOther +236.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -90.7%
Contains more Mono. FatMonounsaturated fat +8600%
Contains more Poly. FatPolyunsaturated fat +160.6%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.