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Buckwheat vs. Cardamom — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Cardamom?

  • Buckwheat has less Manganese, Iron, Fiber, Zinc, Magnesium, Calcium, Potassium, Copper, Vitamin C, and Phosphorus than Cardamom.
  • Cardamom's daily need coverage for Manganese is 1200% higher.

We used Buckwheat groats, roasted, cooked and Spices, cardamom types in this comparison.

Infographic

Buckwheat vs 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 less Sodium -77.8%
Contains more Calcium +5371.4%
Contains more Iron +1646.3%
Contains more Magnesium +349%
Contains more Phosphorus +154.3%
Contains more Potassium +1171.6%
Contains more Zinc +1124.6%
Contains more Copper +162.3%
Contains more Manganese +6847.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains less Sodium -77.8%
Contains more Calcium +5371.4%
Contains more Iron +1646.3%
Contains more Magnesium +349%
Contains more Phosphorus +154.3%
Contains more Potassium +1171.6%
Contains more Zinc +1124.6%
Contains more Copper +162.3%
Contains more Manganese +6847.9%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +395%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +198.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 C +∞%
Contains more Vitamin B1 +395%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +198.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +813.4%
Contains more Protein +218.3%
Contains more Fats +980.6%
Contains more Carbs +243.4%
Contains more Other +1246.5%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +813.4%
Contains more Protein +218.3%
Contains more Fats +980.6%
Contains more Carbs +243.4%
Contains more Other +1246.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +362.8%
Contains more Polyunsaturated fat +128.7%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +362.8%
Contains more Polyunsaturated fat +128.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cardamom Opinion
Net carbs 17.24g 40.47g Cardamom
Protein 3.38g 10.76g Cardamom
Fats 0.62g 6.7g Cardamom
Carbs 19.94g 68.47g Cardamom
Calories 92kcal 311kcal Cardamom
Fructose 0.1g Buckwheat
Sugar 0.9g Cardamom
Fiber 2.7g 28g Cardamom
Calcium 7mg 383mg Cardamom
Iron 0.8mg 13.97mg Cardamom
Magnesium 51mg 229mg Cardamom
Phosphorus 70mg 178mg Cardamom
Potassium 88mg 1119mg Cardamom
Sodium 4mg 18mg Buckwheat
Zinc 0.61mg 7.47mg Cardamom
Copper 0.146mg 0.383mg Cardamom
Manganese 0.403mg 28mg Cardamom
Selenium 2.2µg Buckwheat
Vitamin E 0.09mg Buckwheat
Vitamin C 0mg 21mg Cardamom
Vitamin B1 0.04mg 0.198mg Cardamom
Vitamin B2 0.039mg 0.182mg Cardamom
Vitamin B3 0.94mg 1.102mg Cardamom
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.23mg Cardamom
Folate 14µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 0.68g Buckwheat
Monounsaturated Fat 0.188g 0.87g Cardamom
Polyunsaturated fat 0.188g 0.43g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
20%
Cardamom
Minerals Daily Need Coverage Score
24%
Buckwheat
496%
Cardamom

Comparison summary

Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.546g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.