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  6. Cardamom vs. Fennel seeds

Cardamom vs. Fennel seeds — In-Depth Nutrition Comparison

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The main differences between Cardamom and Fennel seeds

  • Cardamom is richer in Manganese, and Zinc, yet Fennel seeds are richer in Calcium, Copper, Iron, Fiber, Phosphorus, Magnesium, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Manganese from Cardamom is 933% higher.
  • Cardamom contains 2 times more Zinc than Fennel seeds. Cardamom contains 7.47mg of Zinc, while Fennel seeds contain 3.7mg.

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

Infographic

Cardamom vs Fennel seeds 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 275% 359% 149% 695% 356% 101% 209% 11% 852% 0%
Contains more ZincZinc +101.9%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +328.6%
Contains more MagnesiumMagnesium +68.1%
Contains more CalciumCalcium +212.3%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +32.7%
Contains more CopperCopper +178.6%
Contains more PhosphorusPhosphorus +173.6%
~equal in Selenium ~µg

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 70% 8.1% 0% 0% 102% 81% 113% 0% 108% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B2Vitamin B2 +94%
Contains more Vitamin B3Vitamin B3 +449%
Contains more Vitamin B6Vitamin B6 +104.3%
~equal in Vitamin C ~21mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

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
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
Contains more CarbsCarbs +30.9%
Contains more ProteinProtein +46.8%
Contains more FatsFats +121.9%
Contains more OtherOther +42.1%
~equal in Water ~8.81g

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
4% 82% 14%
Saturated Fat: Sat. Fat 0.48 g
Monounsaturated Fat: Mono. Fat 9.91 g
Polyunsaturated fat: Poly. Fat 1.69 g
Contains less Sat. FatSaturated Fat -29.4%
Contains more Mono. FatMonounsaturated Fat +1039.1%
Contains more Poly. FatPolyunsaturated 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.
Cardamom Fennel seeds
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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Fennel seeds
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
37%
Fennel seeds
Minerals Daily Need Coverage Score
496%
Cardamom
301%
Fennel seeds

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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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