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Cardamom vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between cardamom and buckwheat?

  • 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.
  • Cardamom has a lower glycemic index than buckwheat.

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

Infographic

Cardamom vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +349%
Contains more CalciumCalcium +5371.4%
Contains more PotassiumPotassium +1171.6%
Contains more IronIron +1646.3%
Contains more CopperCopper +162.3%
Contains more ZincZinc +1124.6%
Contains more PhosphorusPhosphorus +154.3%
Contains more ManganeseManganese +6847.9%
Contains less SodiumSodium -77.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +395%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B3Vitamin B3 +17.2%
Contains more Vitamin B6Vitamin B6 +198.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Buckwheat
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 Cardamom Buckwheat DV% diff.
Manganese 28mg 0.403mg 1200%
Iron 13.97mg 0.8mg 165%
Fiber 28g 2.7g 101%
Zinc 7.47mg 0.61mg 62%
Magnesium 229mg 51mg 42%
Calcium 383mg 7mg 38%
Potassium 1119mg 88mg 30%
Copper 0.383mg 0.146mg 26%
Vitamin C 21mg 0mg 23%
Carbs 68.47g 19.94g 16%
Protein 10.76g 3.38g 15%
Phosphorus 178mg 70mg 15%
Vitamin B1 0.198mg 0.04mg 13%
Vitamin B6 0.23mg 0.077mg 12%
Calories 311kcal 92kcal 11%
Vitamin B2 0.182mg 0.039mg 11%
Fats 6.7g 0.62g 9%
Vitamin B5 0.359mg 7%
Choline 20.1mg 4%
Selenium 2.2µg 4%
Folate 14µg 4%
Monounsaturated fat 0.87g 0.188g 2%
Polyunsaturated fat 0.43g 0.188g 2%
Saturated fat 0.68g 0.134g 2%
Vitamin K 1.9µg 2%
Sodium 18mg 4mg 1%
Vitamin E 0.09mg 1%
Vitamin B3 1.102mg 0.94mg 1%
Net carbs 40.47g 17.24g N/A
Sugar 0.9g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Cardamom
8%
Buckwheat
Minerals Daily Need Coverage Score
496%
Cardamom
24%
Buckwheat

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.