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  6. Wild rice raw vs. Cardamom

Wild rice raw vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between wild rice raw and cardamom

  • Wild rice raw is richer in phosphorus, vitamin B3, and copper, yet cardamom is richer in manganese, iron, fiber, calcium, vitamin C, potassium, and zinc.
  • Daily need coverage for manganese for cardamom is 1160% higher.
  • Wild rice raw contains 6 times more vitamin B3 than cardamom. Wild rice raw contains 6.733mg of vitamin B3, while cardamom contains 1.102mg.
  • Cardamom has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Spices, cardamom.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 CopperCopper +36.8%
Contains more PhosphorusPhosphorus +143.3%
Contains less SodiumSodium -61.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +1723.8%
Contains more PotassiumPotassium +162.1%
Contains more IronIron +612.8%
Contains more ZincZinc +25.3%
Contains more ManganeseManganese +2006.8%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +511%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Cardamom DV% diff.
Manganese 1.329mg 28mg 1160%
Iron 1.96mg 13.97mg 150%
Fiber 6.2g 28g 87%
Phosphorus 433mg 178mg 36%
Calcium 21mg 383mg 36%
Vitamin B3 6.733mg 1.102mg 35%
Folate 95µg 24%
Vitamin C 0mg 21mg 23%
Vitamin B5 1.074mg 21%
Potassium 427mg 1119mg 20%
Copper 0.524mg 0.383mg 16%
Zinc 5.96mg 7.47mg 14%
Vitamin B6 0.391mg 0.23mg 12%
Magnesium 177mg 229mg 12%
Fats 1.08g 6.7g 9%
Protein 14.73g 10.76g 8%
Vitamin B1 0.115mg 0.198mg 7%
Choline 35mg 6%
Vitamin B2 0.262mg 0.182mg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Saturated fat 0.156g 0.68g 2%
Monounsaturated fat 0.159g 0.87g 2%
Polyunsaturated fat 0.676g 0.43g 2%
Calories 357kcal 311kcal 2%
Vitamin K 1.9µg 2%
Carbs 74.9g 68.47g 2%
Net carbs 68.7g 40.47g N/A
Sugar 2.5g N/A
Sodium 7mg 18mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +36.9%
Contains more FatsFats +520.4%
Contains more OtherOther +278.4%
~equal in Carbs ~68.47g
~equal in Water ~8.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -77.1%
Contains more Poly. FatPolyunsaturated fat +57.2%
Contains more Mono. FatMonounsaturated fat +447.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.