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Cardamom vs. Fenugreek — In-Depth Nutrition Comparison

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A recap on the 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
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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.
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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more MagnesiumMagnesium +19.9%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +45.3%
Contains more ZincZinc +198.8%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +2180.1%
Contains more IronIron +140%
Contains more CopperCopper +189.8%
Contains more PhosphorusPhosphorus +66.3%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +62.6%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B6Vitamin B6 +160.9%
~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 Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardamom Fenugreek DV% diff.
Manganese 28mg 1.228mg 1164%
Iron 13.97mg 33.53mg 245%
Copper 0.383mg 1.11mg 81%
Zinc 7.47mg 2.5mg 45%
Vitamin B6 0.23mg 0.6mg 28%
Protein 10.76g 23g 24%
Calcium 383mg 176mg 21%
Vitamin C 21mg 3mg 20%
Phosphorus 178mg 296mg 17%
Vitamin B2 0.182mg 0.366mg 14%
Fiber 28g 24.6g 14%
Folate 57µg 14%
Selenium 6.3µg 11%
Potassium 1119mg 770mg 10%
Vitamin B1 0.198mg 0.322mg 10%
Magnesium 229mg 191mg 9%
Saturated fat 0.68g 1.46g 4%
Polyunsaturated fat 0.43g 3%
Vitamin B3 1.102mg 1.64mg 3%
Carbs 68.47g 58.35g 3%
Sodium 18mg 67mg 2%
Monounsaturated fat 0.87g 2%
Calories 311kcal 323kcal 1%
Fats 6.7g 6.41g 0%
Net carbs 40.47g 33.75g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more CarbsCarbs +17.3%
Contains more OtherOther +70.3%
Contains more ProteinProtein +113.8%
~equal in Fats ~6.41g
~equal in Water ~8.84g

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. 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.