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Cardamom vs Nutmeg - In-Depth Nutrition Comparison

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Differences between Cardamom and Nutmeg

  • Cardamom has more Manganese, Iron, Zinc, Fiber, Potassium, Vitamin C, and Calcium, while Nutmeg has more Copper, and Vitamin B1.
  • Cardamom's daily need coverage for Manganese is 1091% higher.
  • Nutmeg contains 7 times less Vitamin C than Cardamom. Cardamom contains 21mg of Vitamin C, while Nutmeg contains 3mg.
  • The amount of Saturated Fat in Cardamom is lower.

The food types used in this comparison are Spices, cardamom and Spices, nutmeg, ground.

Infographic

Cardamom vs Nutmeg 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 +108.2%
Contains more Iron +359.5%
Contains more Magnesium +25.1%
Contains more Potassium +219.7%
Contains more Zinc +247.4%
Contains more Phosphorus +19.7%
Contains less Sodium -11.1%
Contains more Copper +168.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 524% 164% 77% 99% 3% 204% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Calcium +108.2%
Contains more Iron +359.5%
Contains more Magnesium +25.1%
Contains more Potassium +219.7%
Contains more Zinc +247.4%
Contains more Phosphorus +19.7%
Contains less Sodium -11.1%
Contains more Copper +168.1%

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
:
6
Nutmeg
Contains more Vitamin C +600%
Contains more Vitamin B2 +219.3%
Contains more Vitamin B6 +43.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +74.7%
Contains more Vitamin B3 +17.9%
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 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin C +600%
Contains more Vitamin B2 +219.3%
Contains more Vitamin B6 +43.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +74.7%
Contains more Vitamin B3 +17.9%

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 Nutmeg
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cardamom Nutmeg Opinion
Net carbs 40.47g 28.49g Cardamom
Protein 10.76g 5.84g Cardamom
Fats 6.7g 36.31g Nutmeg
Carbs 68.47g 49.29g Cardamom
Calories 311kcal 525kcal Nutmeg
Starch g g
Fructose g g
Sugar g 2.99g Cardamom
Fiber 28g 20.8g Cardamom
Calcium 383mg 184mg Cardamom
Iron 13.97mg 3.04mg Cardamom
Magnesium 229mg 183mg Cardamom
Phosphorus 178mg 213mg Nutmeg
Potassium 1119mg 350mg Cardamom
Sodium 18mg 16mg Nutmeg
Zinc 7.47mg 2.15mg Cardamom
Copper 0.383mg 1.027mg Nutmeg
Vitamin A 0IU 102IU Nutmeg
Vitamin E mg 0mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 3mg Cardamom
Vitamin B1 0.198mg 0.346mg Nutmeg
Vitamin B2 0.182mg 0.057mg Cardamom
Vitamin B3 1.102mg 1.299mg Nutmeg
Vitamin B5 mg mg
Vitamin B6 0.23mg 0.16mg Cardamom
Folate µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Nutmeg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g g Nutmeg
Saturated Fat 0.68g 25.94g Cardamom
Monounsaturated Fat 0.87g 3.22g Nutmeg
Polyunsaturated fat 0.43g 0.35g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Nutmeg
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
20
Nutmeg
Mineral Summary Score
164
Cardamom
103
Nutmeg

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
35%
Nutmeg
Carbohydrates
68%
Cardamom
49%
Nutmeg
Fats
31%
Cardamom
168%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Cardamom
Cardamom is lower in Saturated Fat (difference - 25.26g)
Which food is cheaper?
Cardamom
Cardamom is cheaper (difference - $1)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.