Cardamom vs. Walnut — In-Depth Nutrition Comparison

Compare

Differences between cardamom and walnut

Cardamom has more manganese, iron, fiber, zinc, calcium, and vitamin C, while walnut has more copper, phosphorus, and vitamin B6.
Cardamom's daily need coverage for manganese is 1069% higher.
Walnut contains 16 times less vitamin C than cardamom. Cardamom contains 21mg of vitamin C, while walnut contains 1.3mg.
The amount of saturated fat in cardamom is lower.

The food types used in this comparison are Spices, cardamom and Nuts, walnuts, english.

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.

Cardamom

Walnut

Contains more MagnesiumMagnesium	+44.9%
Contains more CalciumCalcium	+290.8%
Contains more PotassiumPotassium	+153.7%
Contains more IronIron	+380.1%
Contains more ZincZinc	+141.7%
Contains more ManganeseManganese	+720.2%

Contains more CopperCopper	+314.1%
Contains more PhosphorusPhosphorus	+94.4%
Contains less SodiumSodium	-88.9%

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.

Cardamom

Walnut

Contains more Vitamin CVitamin C	+1515.4%
Contains more Vitamin B2Vitamin B2	+21.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+72.2%
Contains more Vitamin B6Vitamin B6	+133.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.125mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	28mg	3.414mg	1069%
Polyunsaturated fat	0.43g	47.174g	312%
Iron	13.97mg	2.91mg	138%
Copper	0.383mg	1.586mg	134%
Fats	6.7g	65.21g	90%
Fiber	28g	6.7g	85%
Zinc	7.47mg	3.09mg	40%
Calcium	383mg	98mg	29%
Folate		98µg	25%
Saturated fat	0.68g	6.126g	25%
Phosphorus	178mg	346mg	24%
Vitamin B6	0.23mg	0.537mg	24%
Vitamin C	21mg	1.3mg	22%
Potassium	1119mg	441mg	20%
Monounsaturated fat	0.87g	8.933g	20%
Carbs	68.47g	13.71g	18%
Calories	311kcal	654kcal	17%
Magnesium	229mg	158mg	17%
Vitamin B1	0.198mg	0.341mg	12%
Vitamin B5		0.57mg	11%
Protein	10.76g	15.23g	9%
Selenium		4.9µg	9%
Choline		39.2mg	7%
Vitamin E		0.7mg	5%
Vitamin B2	0.182mg	0.15mg	2%
Vitamin K		2.7µg	2%
Sodium	18mg	2mg	1%
Protein per 100 calories	3.5g	2.3g	N/A
Calories per 10 g protein	289kcal	429kcal	N/A
Weight per 100 calories	32g	15g	N/A
Unsaturated / Saturated Fat ratio	1.9	9.2	N/A
Net carbs	40.47g	7.01g	N/A
Sugar		2.61g	N/A
Starch		0.06g	0%
Vitamin A	0µg	1µg	0%
Vitamin B3	1.102mg	1.125mg	0%
Tryptophan		0.17mg	0%
Threonine		0.596mg	0%
Isoleucine		0.625mg	0%
Leucine		1.17mg	0%
Lysine		0.424mg	0%
Methionine		0.236mg	0%
Phenylalanine		0.711mg	0%
Valine		0.753mg	0%
Histidine		0.391mg	0%
Fructose		0.09g	0%