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Tuna salad vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between tuna salad and cardamom

  • Tuna salad is richer in vitamin B12 and vitamin B3, yet cardamom is richer in manganese, iron, fiber, zinc, magnesium, calcium, potassium, and copper.
  • Daily need coverage for manganese for cardamom is 1216% higher.

Food types used in this article are Fish, tuna salad and Spices, cardamom.

Infographic

Tuna salad vs Cardamom infographic
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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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 +1105.3%
Contains more CalciumCalcium +2152.9%
Contains more PotassiumPotassium +528.7%
Contains more IronIron +1297%
Contains more CopperCopper +164.1%
Contains more ZincZinc +1233.9%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +69900%
~equal in Phosphorus ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 B3Vitamin B3 +508%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +854.5%
Contains more Vitamin B1Vitamin B1 +538.7%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B6Vitamin B6 +184%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +49.1%
Contains more FatsFats +38.2%
Contains more WaterWater +662.8%
Contains more CarbsCarbs +627.6%
Contains more OtherOther +171.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 +231.8%
Contains more Poly. FatPolyunsaturated fat +858.6%
Contains less Sat. FatSaturated fat -56%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Cardamom DV% diff.
Manganese 0.04mg 28mg 1216%
Iron 1mg 13.97mg 162%
Fiber 0g 28g 112%
Selenium 41.2µg 75%
Zinc 0.56mg 7.47mg 63%
Vitamin B12 1.2µg 0µg 50%
Magnesium 19mg 229mg 50%
Calcium 17mg 383mg 37%
Vitamin B3 6.7mg 1.102mg 35%
Potassium 178mg 1119mg 28%
Copper 0.145mg 0.383mg 26%
Polyunsaturated fat 4.122g 0.43g 25%
Vitamin C 2.2mg 21mg 21%
Carbs 9.41g 68.47g 20%
Sodium 402mg 18mg 17%
Vitamin B1 0.031mg 0.198mg 14%
Vitamin B6 0.081mg 0.23mg 11%
Protein 16.04g 10.76g 11%
Vitamin B2 0.07mg 0.182mg 9%
Calories 187kcal 311kcal 6%
Vitamin B5 0.26mg 5%
Monounsaturated fat 2.887g 0.87g 5%
Cholesterol 13mg 0mg 4%
Saturated fat 1.544g 0.68g 4%
Fats 9.26g 6.7g 4%
Vitamin A 24µg 0µg 3%
Folate 8µg 2%
Net carbs 9.41g 40.47g N/A
Phosphorus 178mg 178mg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad 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
27%
Tuna salad
18%
Cardamom
Minerals Daily Need Coverage Score
49%
Tuna salad
496%
Cardamom

Comparison summary

Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $5)
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 384mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 0.864g)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.