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Cardamom vs. Graham cracker — In-Depth Nutrition Comparison

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How are cardamom and graham cracker different?

  • Cardamom is higher in manganese, iron, fiber, zinc, magnesium, calcium, potassium, copper, and vitamin C; however, graham cracker is richer in vitamin B3.
  • Daily need coverage for manganese for cardamom is 1173% higher.
  • Cardamom has a lower glycemic index (0) than graham cracker (74).

Spices, cardamom and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.

Infographic

Cardamom vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +472.5%
Contains more CalciumCalcium +397.4%
Contains more PotassiumPotassium +558.2%
Contains more IronIron +269.6%
Contains more CopperCopper +125.3%
Contains more ZincZinc +678.1%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +2647.8%
~equal in Phosphorus ~185mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +302.8%
~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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +60.8%
Contains more WaterWater +144.2%
Contains more OtherOther +248.8%
Contains more FatsFats +58.2%
Contains more CarbsCarbs +13.4%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -58.4%
Contains more Mono. FatMonounsaturated fat +188.4%
Contains more Poly. FatPolyunsaturated fat +1153%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Graham cracker DV% diff.
Manganese 28mg 1.019mg 1173%
Iron 13.97mg 3.78mg 127%
Fiber 28g 3.4g 98%
Zinc 7.47mg 0.96mg 59%
Magnesium 229mg 40mg 45%
Polyunsaturated fat 0.43g 5.388g 33%
Calcium 383mg 77mg 31%
Potassium 1119mg 170mg 28%
Copper 0.383mg 0.17mg 24%
Vitamin C 21mg 0mg 23%
Folate 91µg 23%
Vitamin B3 1.102mg 4.439mg 21%
Starch 46.56g 19%
Sodium 18mg 459mg 19%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Vitamin B2 0.182mg 0.317mg 10%
Vitamin E 1.51mg 10%
Vitamin B5 0.42mg 8%
Protein 10.76g 6.69g 8%
Vitamin B6 0.23mg 0.156mg 6%
Calories 311kcal 430kcal 6%
Vitamin B1 0.198mg 0.265mg 6%
Fats 6.7g 10.6g 6%
Saturated fat 0.68g 1.633g 4%
Monounsaturated fat 0.87g 2.509g 4%
Carbs 68.47g 77.66g 3%
Phosphorus 178mg 185mg 1%
Choline 5.9mg 1%
Fructose 0.99g 1%
Net carbs 40.47g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
496%
Cardamom
60%
Graham cracker

Comparison summary

Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $5)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 441mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 0.953g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.