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  6. Fennel seeds vs. Cardamom

Fennel seeds vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between Fennel seeds and Cardamom

  • Fennel seeds are richer in Calcium, Copper, Iron, Fiber, Phosphorus, Magnesium, Vitamin B3, and Vitamin B6, yet Cardamom is richer in Manganese, and Zinc.
  • Daily need coverage for Manganese from Cardamom is 933% higher.
  • Fennel seeds contain 5 times more Vitamin B3 than Cardamom. Fennel seeds contain 6.05mg of Vitamin B3, while Cardamom contains 1.102mg.

Food types used in this article are Spices, fennel seed and Spices, cardamom.

Infographic

Fennel seeds 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.
Fennel seeds
Fennel seeds
6
:
3
Cardamom
Cardamom
Contains more Calcium +212.3%
Contains more Iron +32.7%
Contains more Magnesium +68.1%
Contains more Phosphorus +173.6%
Contains more Potassium +51.4%
Contains more Copper +178.6%
Contains less Sodium -79.5%
Contains more Zinc +101.9%
Contains more Manganese +328.6%
Fennel seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 359% 696% 275% 209% 150% 12% 101% 356% 853% 0%
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains more Calcium +212.3%
Contains more Iron +32.7%
Contains more Magnesium +68.1%
Contains more Phosphorus +173.6%
Contains more Potassium +51.4%
Contains more Copper +178.6%
Contains less Sodium -79.5%
Contains more Zinc +101.9%
Contains more Manganese +328.6%

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.
Fennel seeds
Fennel seeds
5
:
0
Cardamom
Cardamom
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.1%
Contains more Vitamin B2 +94%
Contains more Vitamin B3 +449%
Contains more Vitamin B6 +104.3%
Equal in Vitamin C - 21
Fennel seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 70% 102% 82% 114% 0% 109% 0% 0% 0%
Cardamom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 50% 42% 21% 0% 54% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.1%
Contains more Vitamin B2 +94%
Contains more Vitamin B3 +449%
Contains more Vitamin B6 +104.3%
Equal in Vitamin C - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel seeds
Fennel seeds
4
:
1
Cardamom
Cardamom
Contains more Protein +46.8%
Contains more Fats +121.9%
Contains more Other +42.1%
Contains more Carbs +30.9%
Equal in Water - 8.28
Fennel seeds
16% 15% 52% 9% 8%
Protein: 15.8 g
Fats: 14.87 g
Carbs: 52.29 g
Water: 8.81 g
Other: 8.23 g
Cardamom
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 Protein +46.8%
Contains more Fats +121.9%
Contains more Other +42.1%
Contains more Carbs +30.9%
Equal in Water - 8.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel seeds
Fennel seeds
3
:
0
Cardamom
Cardamom
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +1039.1%
Contains more Polyunsaturated fat +293%
Fennel seeds
4% 82% 14%
Saturated Fat: 0.48 g
Monounsaturated Fat: 9.91 g
Polyunsaturated fat: 1.69 g
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +1039.1%
Contains more Polyunsaturated fat +293%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel seeds Cardamom Opinion
Net carbs 12.49g 40.47g Cardamom
Protein 15.8g 10.76g Fennel seeds
Fats 14.87g 6.7g Fennel seeds
Carbs 52.29g 68.47g Cardamom
Calories 345kcal 311kcal Fennel seeds
Fiber 39.8g 28g Fennel seeds
Calcium 1196mg 383mg Fennel seeds
Iron 18.54mg 13.97mg Fennel seeds
Magnesium 385mg 229mg Fennel seeds
Phosphorus 487mg 178mg Fennel seeds
Potassium 1694mg 1119mg Fennel seeds
Sodium 88mg 18mg Cardamom
Zinc 3.7mg 7.47mg Cardamom
Copper 1.067mg 0.383mg Fennel seeds
Manganese 6.533mg 28mg Cardamom
Vitamin A 135IU 0IU Fennel seeds
Vitamin A RAE 7µg 0µg Fennel seeds
Vitamin C 21mg 21mg
Vitamin B1 0.408mg 0.198mg Fennel seeds
Vitamin B2 0.353mg 0.182mg Fennel seeds
Vitamin B3 6.05mg 1.102mg Fennel seeds
Vitamin B6 0.47mg 0.23mg Fennel seeds
Tryptophan 0.253mg Fennel seeds
Threonine 0.602mg Fennel seeds
Isoleucine 0.695mg Fennel seeds
Leucine 0.996mg Fennel seeds
Lysine 0.758mg Fennel seeds
Methionine 0.301mg Fennel seeds
Phenylalanine 0.647mg Fennel seeds
Valine 0.915mg Fennel seeds
Histidine 0.331mg Fennel seeds
Saturated Fat 0.48g 0.68g Fennel seeds
Monounsaturated Fat 9.91g 0.87g Fennel seeds
Polyunsaturated fat 1.69g 0.43g Fennel seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel seeds Cardamom
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
40%
Fennel seeds
20%
Cardamom
Minerals Daily Need Coverage Score
301%
Fennel seeds
496%
Cardamom

Comparison summary

Which food is lower in Saturated Fat?
Fennel seeds
Fennel seeds is lower in Saturated Fat (difference - 0.2g)
Which food is lower in glycemic index?
Fennel seeds
Fennel seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Fennel seeds
Fennel seeds is cheaper (difference - $5)
Which food is richer in minerals?
Fennel seeds
Fennel seeds is relatively richer in minerals
Which food is richer in vitamins?
Fennel seeds
Fennel seeds is relatively richer in vitamins
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 70mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fennel seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171323/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.