Winged bean vs. Cardamom — In-Depth Nutrition Comparison
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A recap on differences between winged bean and cardamom
- Winged bean is higher in copper and vitamin B1, yet cardamom is higher in manganese, iron, zinc, magnesium, calcium, vitamin C, phosphorus, and potassium.
- Cardamom covers your daily manganese needs 1194% more than winged bean.
- Winged bean contains 4 times more copper than cardamom. While winged bean contains 1.386mg of copper, cardamom contains only 0.383mg.
- The glycemic index of cardamom is lower.
Food varieties used in this article are Winged bean tuber, raw and Spices, 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.
| Contains more CopperCopper | +261.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +854.2% |
| Contains more CalciumCalcium | +1176.7% |
| Contains more PotassiumPotassium | +91% |
| Contains more IronIron | +598.5% |
| Contains more ZincZinc | +437.4% |
| Contains more PhosphorusPhosphorus | +295.6% |
| Contains less SodiumSodium | -48.6% |
| Contains more ManganeseManganese | +5163.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +91.4% |
| Contains more Vitamin B3Vitamin B3 | +48.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.1% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.532mg | 28mg | 1194% |
| Iron | 2mg | 13.97mg | 150% |
| Fiber | 28g | 112% | |
| Copper | 1.386mg | 0.383mg | 111% |
| Zinc | 1.39mg | 7.47mg | 55% |
| Magnesium | 24mg | 229mg | 49% |
| Calcium | 30mg | 383mg | 35% |
| Vitamin C | 0mg | 21mg | 23% |
| Phosphorus | 45mg | 178mg | 19% |
| Potassium | 586mg | 1119mg | 16% |
| Vitamin B1 | 0.379mg | 0.198mg | 15% |
| Carbs | 28.1g | 68.47g | 13% |
| Vitamin B6 | 0.075mg | 0.23mg | 12% |
| Fats | 0.9g | 6.7g | 9% |
| Calories | 148kcal | 311kcal | 8% |
| Folate | 19µg | 5% | |
| Vitamin B2 | 0.149mg | 0.182mg | 3% |
| Vitamin B3 | 1.64mg | 1.102mg | 3% |
| Polyunsaturated fat | 0.174g | 0.43g | 2% |
| Monounsaturated fat | 0.234g | 0.87g | 2% |
| Protein | 11.6g | 10.76g | 2% |
| Vitamin B5 | 0.116mg | 2% | |
| Saturated fat | 0.222g | 0.68g | 2% |
| Selenium | 0.7µg | 1% | |
| Sodium | 35mg | 18mg | 1% |
| Net carbs | 28.1g | 40.47g | N/A |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
10.76 g
Fats:
6.7 g
Carbs:
68.47 g
Water:
8.28 g
Other:
5.79 g
| Contains more WaterWater | +593.2% |
| Contains more FatsFats | +644.4% |
| Contains more CarbsCarbs | +143.7% |
| Contains more OtherOther | +189.5% |
~equal in
Protein
~10.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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 | -67.4% |
| Contains more Mono. FatMonounsaturated fat | +271.8% |
| Contains more Poly. FatPolyunsaturated fat | +147.1% |