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Cardamom vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between cardamom and pistachios?

  • Cardamom is higher in manganese, iron, fiber, zinc, and calcium, yet pistachios are higher in vitamin B6, copper, vitamin B1, and phosphorus.
  • Cardamom's daily need coverage for manganese is 1165% more.
  • Cardamom has 4 times more calcium than pistachios. While cardamom has 383mg of calcium, pistachios have only 105mg.
  • The amount of saturated fat in cardamom is lower.
  • The glycemic index of cardamom is lower.

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

Infographic

Cardamom vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +89.3%
Contains more CalciumCalcium +264.8%
Contains more IronIron +256.4%
Contains more ZincZinc +239.5%
Contains more ManganeseManganese +2233.3%
Contains more CopperCopper +239.4%
Contains more PhosphorusPhosphorus +175.3%
Contains less SodiumSodium -94.4%
~equal in Potassium ~1025mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +339.4%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B6Vitamin B6 +639.1%
~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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +152%
Contains more WaterWater +89.5%
Contains more OtherOther +94.3%
Contains more ProteinProtein +87.4%
Contains more FatsFats +576.4%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +2573.2%
Contains more Poly. FatPolyunsaturated fat +3244.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardamom Pistachio
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 Pistachio DV% diff.
Manganese 28mg 1.2mg 1165%
Iron 13.97mg 3.92mg 126%
Vitamin B6 0.23mg 1.7mg 113%
Copper 0.383mg 1.3mg 102%
Polyunsaturated fat 0.43g 14.38g 93%
Fiber 28g 10.6g 70%
Fats 6.7g 45.32g 59%
Vitamin B1 0.198mg 0.87mg 56%
Monounsaturated fat 0.87g 23.257g 56%
Zinc 7.47mg 2.2mg 48%
Phosphorus 178mg 490mg 45%
Calcium 383mg 105mg 28%
Magnesium 229mg 121mg 26%
Saturated fat 0.68g 5.907g 24%
Protein 10.76g 20.16g 19%
Vitamin E 2.86mg 19%
Vitamin C 21mg 5.6mg 17%
Carbs 68.47g 27.17g 14%
Folate 51µg 13%
Selenium 7µg 13%
Calories 311kcal 560kcal 12%
Vitamin B5 0.52mg 10%
Vitamin A 0µg 26µg 3%
Potassium 1119mg 1025mg 3%
Vitamin B2 0.182mg 0.16mg 2%
Vitamin B3 1.102mg 1.3mg 1%
Sodium 18mg 1mg 1%
Starch 1.67g 1%
Net carbs 40.47g 16.57g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
496%
Cardamom
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 17mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 5.227g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 28)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.