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Cardamom vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between cardamom and macadamia?

  • Cardamom is higher in manganese, iron, fiber, zinc, calcium, magnesium, and potassium, yet macadamia is higher in vitamin B1 and copper.
  • Cardamom's daily need coverage for manganese is 1038% more.
  • Cardamom has 6 times more zinc than macadamia. While cardamom has 7.47mg of zinc, macadamia has only 1.3mg.
  • The amount of saturated fat in cardamom is lower.

We used Spices, cardamom and Nuts, macadamia nuts, raw types in this article.

Infographic

Cardamom vs Macadamia 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +76.2%
Contains more CalciumCalcium +350.6%
Contains more PotassiumPotassium +204.1%
Contains more IronIron +278.6%
Contains more ZincZinc +474.6%
Contains more ManganeseManganese +577.8%
Contains more CopperCopper +97.4%
Contains less SodiumSodium -72.2%
~equal in Phosphorus ~188mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B1Vitamin B1 +503.5%
Contains more Vitamin B3Vitamin B3 +124.4%
Contains more Vitamin B6Vitamin B6 +19.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +36%
Contains more CarbsCarbs +395.4%
Contains more WaterWater +508.8%
Contains more OtherOther +407.9%
Contains more FatsFats +1030.9%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +6667.5%
Contains more Poly. FatPolyunsaturated fat +249.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Macadamia
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar 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 Macadamia DV% diff.
Manganese 28mg 4.131mg 1038%
Monounsaturated fat 0.87g 58.877g 145%
Iron 13.97mg 3.69mg 129%
Fats 6.7g 75.77g 106%
Vitamin B1 0.198mg 1.195mg 83%
Fiber 28g 8.6g 78%
Zinc 7.47mg 1.3mg 56%
Saturated fat 0.68g 12.061g 52%
Copper 0.383mg 0.756mg 41%
Calcium 383mg 85mg 30%
Magnesium 229mg 130mg 24%
Potassium 1119mg 368mg 22%
Vitamin C 21mg 1.2mg 22%
Calories 311kcal 718kcal 20%
Carbs 68.47g 13.82g 18%
Vitamin B5 0.758mg 15%
Vitamin B3 1.102mg 2.473mg 9%
Polyunsaturated fat 0.43g 1.502g 7%
Selenium 3.6µg 7%
Protein 10.76g 7.91g 6%
Vitamin E 0.54mg 4%
Vitamin B6 0.23mg 0.275mg 3%
Folate 11µg 3%
Vitamin B2 0.182mg 0.162mg 2%
Sodium 18mg 5mg 1%
Phosphorus 178mg 188mg 1%
Net carbs 40.47g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
496%
Cardamom
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 13mg)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $2)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 11.381g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 10)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.