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Saffron vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between Saffron and Cardamom

  • Saffron has more Vitamin C, Vitamin B6, Potassium, Manganese, Phosphorus, and Magnesium, however, Cardamom is higher in Fiber, Zinc, Iron, and Calcium.
  • Cardamom covers your daily need of Fiber 96% more than Saffron.
  • Saffron has 4 times more Vitamin B6 than Cardamom. While Saffron has 1.01mg of Vitamin B6, Cardamom has only 0.23mg.

These are the specific foods used in this comparison Spices, saffron and Spices, cardamom.

Infographic

Saffron 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.
Contains more Magnesium +15.3%
Contains more Phosphorus +41.6%
Contains more Potassium +54.1%
Contains more Calcium +245%
Contains more Iron +25.9%
Contains less Sodium -87.8%
Contains more Zinc +585.3%
Contains more Copper +16.8%
Equal in Manganese - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains more Magnesium +15.3%
Contains more Phosphorus +41.6%
Contains more Potassium +54.1%
Contains more Calcium +245%
Contains more Iron +25.9%
Contains less Sodium -87.8%
Contains more Zinc +585.3%
Contains more Copper +16.8%
Equal in Manganese - 28

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 A +∞%
Contains more Vitamin C +284.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +32.5%
Contains more Vitamin B6 +339.1%
Contains more Vitamin B1 +72.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
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 C +284.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +32.5%
Contains more Vitamin B6 +339.1%
Contains more Vitamin B1 +72.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +43.7%
Contains more Fats +14.5%
Equal in Protein - 10.76
Equal in Carbs - 68.47
Equal in Other - 5.79
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 Water +43.7%
Contains more Fats +14.5%
Equal in Protein - 10.76
Equal in Carbs - 68.47
Equal in Other - 5.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +380.7%
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +102.8%
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains more Polyunsaturated fat +380.7%
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +102.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Cardamom Opinion
Net carbs 61.47g 40.47g Saffron
Protein 11.43g 10.76g Saffron
Fats 5.85g 6.7g Cardamom
Carbs 65.37g 68.47g Cardamom
Calories 310kcal 311kcal Cardamom
Fiber 3.9g 28g Cardamom
Calcium 111mg 383mg Cardamom
Iron 11.1mg 13.97mg Cardamom
Magnesium 264mg 229mg Saffron
Phosphorus 252mg 178mg Saffron
Potassium 1724mg 1119mg Saffron
Sodium 148mg 18mg Cardamom
Zinc 1.09mg 7.47mg Cardamom
Copper 0.328mg 0.383mg Cardamom
Manganese 28.408mg 28mg Saffron
Selenium 5.6µg Saffron
Vitamin A 530IU 0IU Saffron
Vitamin A RAE 27µg 0µg Saffron
Vitamin C 80.8mg 21mg Saffron
Vitamin B1 0.115mg 0.198mg Cardamom
Vitamin B2 0.267mg 0.182mg Saffron
Vitamin B3 1.46mg 1.102mg Saffron
Vitamin B6 1.01mg 0.23mg Saffron
Folate 93µg Saffron
Saturated Fat 1.586g 0.68g Cardamom
Omega-3 - DPA 0.006g Saffron
Monounsaturated Fat 0.429g 0.87g Cardamom
Polyunsaturated fat 2.067g 0.43g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
60%
Saffron
20%
Cardamom
Minerals Daily Need Coverage Score
479%
Saffron
496%
Cardamom

Comparison summary

Which food is cheaper?
Saffron
Saffron is cheaper (difference - $2.8)
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 130mg)
Which food is lower in Saturated Fat?
Cardamom
Cardamom is lower in Saturated Fat (difference - 0.906g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 70)
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)
Which food is richer in minerals?
?
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.