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Cardamom vs Fenugreek - In-Depth Nutrition Comparison

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A recap on differences between Cardamom and Fenugreek

  • Cardamom is higher in Manganese, Zinc, Calcium, Vitamin C, and Fiber, yet Fenugreek is higher in Iron, Copper, Vitamin B6, Phosphorus, and Vitamin B2.
  • Cardamom covers your daily Manganese needs 1164% more than Fenugreek.
  • Cardamom contains 7 times more Vitamin C than Fenugreek. While Cardamom contains 21mg of Vitamin C, Fenugreek contains only 3mg.

Food varieties used in this article are Spices, cardamom and Spices, fenugreek seed.

Infographic

Cardamom vs Fenugreek 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +117.6%
Contains more Magnesium +19.9%
Contains more Potassium +45.3%
Contains less Sodium -73.1%
Contains more Zinc +198.8%
Contains more Iron +140%
Contains more Phosphorus +66.3%
Contains more Copper +189.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 524% 164% 77% 99% 3% 204% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 1258% 137% 127% 68% 9% 69% 370%
Contains more Calcium +117.6%
Contains more Magnesium +19.9%
Contains more Potassium +45.3%
Contains less Sodium -73.1%
Contains more Zinc +198.8%
Contains more Iron +140%
Contains more Phosphorus +66.3%
Contains more Copper +189.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62.6%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +48.8%
Contains more Vitamin B6 +160.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Vitamin C +600%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62.6%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +48.8%
Contains more Vitamin B6 +160.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cardamom Fenugreek
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cardamom Fenugreek Opinion
Net carbs 40.47g 33.75g Cardamom
Protein 10.76g 23g Fenugreek
Fats 6.7g 6.41g Cardamom
Carbs 68.47g 58.35g Cardamom
Calories 311kcal 323kcal Fenugreek
Starch g g
Fructose g g
Sugar g g
Fiber 28g 24.6g Cardamom
Calcium 383mg 176mg Cardamom
Iron 13.97mg 33.53mg Fenugreek
Magnesium 229mg 191mg Cardamom
Phosphorus 178mg 296mg Fenugreek
Potassium 1119mg 770mg Cardamom
Sodium 18mg 67mg Cardamom
Zinc 7.47mg 2.5mg Cardamom
Copper 0.383mg 1.11mg Fenugreek
Vitamin A 0IU 60IU Fenugreek
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 3mg Cardamom
Vitamin B1 0.198mg 0.322mg Fenugreek
Vitamin B2 0.182mg 0.366mg Fenugreek
Vitamin B3 1.102mg 1.64mg Fenugreek
Vitamin B5 mg mg
Vitamin B6 0.23mg 0.6mg Fenugreek
Folate µg 57µg Fenugreek
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.391mg Fenugreek
Threonine mg 0.898mg Fenugreek
Isoleucine mg 1.241mg Fenugreek
Leucine mg 1.757mg Fenugreek
Lysine mg 1.684mg Fenugreek
Methionine mg 0.338mg Fenugreek
Phenylalanine mg 1.089mg Fenugreek
Valine mg 1.102mg Fenugreek
Histidine mg 0.668mg Fenugreek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.68g 1.46g Cardamom
Monounsaturated Fat 0.87g g Cardamom
Polyunsaturated fat 0.43g g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Fenugreek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Cardamom
33
Fenugreek
Mineral Summary Score
164
Cardamom
261
Fenugreek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
65%
Cardamom
138%
Fenugreek
Carbohydrates
68%
Cardamom
58%
Fenugreek
Fats
31%
Cardamom
30%
Fenugreek

Comparison summary

Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $3.4)
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Cardamom
Cardamom is lower in Saturated Fat (difference - 0.78g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/nutrients
  2. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.