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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" 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%
Nutmeg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +25.1%
Contains more CalciumCalcium +108.2%
Contains more PotassiumPotassium +219.7%
Contains more IronIron +359.5%
Contains more ZincZinc +247.4%
Contains more ManganeseManganese +865.5%
Contains more CopperCopper +168.1%
Contains more PhosphorusPhosphorus +19.7%
Contains less SodiumSodium -11.1%

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%
Nutmeg
5
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% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B2Vitamin B2 +219.3%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +74.7%
Contains more Vitamin B3Vitamin B3 +17.9%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Nutmeg
1
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +84.2%
Contains more CarbsCarbs +38.9%
Contains more WaterWater +32.9%
Contains more OtherOther +148.5%
Contains more FatsFats +441.9%

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
Nutmeg
1
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated Fat -97.4%
Contains more Poly. FatPolyunsaturated fat +22.9%
Contains more Mono. FatMonounsaturated Fat +270.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Nutmeg
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Cardamom Nutmeg Opinion
Calories 311kcal 525kcal Nutmeg
Protein 10.76g 5.84g Cardamom
Fats 6.7g 36.31g Nutmeg
Vitamin C 21mg 3mg Cardamom
Net carbs 40.47g 28.49g Cardamom
Carbs 68.47g 49.29g Cardamom
Magnesium 229mg 183mg Cardamom
Calcium 383mg 184mg Cardamom
Potassium 1119mg 350mg Cardamom
Iron 13.97mg 3.04mg Cardamom
Sugar 2.99g Cardamom
Fiber 28g 20.8g Cardamom
Copper 0.383mg 1.027mg Nutmeg
Zinc 7.47mg 2.15mg Cardamom
Phosphorus 178mg 213mg Nutmeg
Sodium 18mg 16mg Nutmeg
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Manganese 28mg 2.9mg Cardamom
Selenium 1.6µg Nutmeg
Vitamin B1 0.198mg 0.346mg Nutmeg
Vitamin B2 0.182mg 0.057mg Cardamom
Vitamin B3 1.102mg 1.299mg Nutmeg
Vitamin B6 0.23mg 0.16mg Cardamom
Folate 76µg Nutmeg
Choline 8.8mg 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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
18%
Nutmeg
Minerals Daily Need Coverage Score
496%
Cardamom
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
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)

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. 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.