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Cardamom vs. Pumpkin pie spice — In-Depth Nutrition Comparison

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Differences between cardamom and pumpkin pie spice

  • Cardamom has more manganese, fiber, zinc, magnesium, and potassium, while pumpkin pie spice has more iron, calcium, vitamin B6, and copper.
  • Cardamom's daily need coverage for manganese is 529% higher.
  • Pumpkin pie spice contains 3 times less zinc than cardamom. Cardamom contains 7.47mg of zinc, while pumpkin pie spice contains 2.37mg.
  • The amount of saturated fat in cardamom is lower.

The food types used in this comparison are Spices, cardamom and Spices, pumpkin pie spice.

Infographic

Cardamom vs Pumpkin pie spice 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 97% 205% 59% 739% 161% 65% 51% 6.8% 2067% 51%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +68.8%
Contains more ZincZinc +215.2%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -65.4%
Contains more ManganeseManganese +76.7%
Contains more CalciumCalcium +78.1%
Contains more IronIron +41.1%
Contains more CopperCopper +26.4%

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 78% 4.3% 39% 0% 33% 32% 42% 0% 92% 0% 71% 18% 11%
Contains more Vitamin B1Vitamin B1 +51.1%
Contains more Vitamin B2Vitamin B2 +32.8%
Contains more Vitamin CVitamin C +11.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B6Vitamin B6 +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
6% 13% 69% 8% 4%
Protein: 5.76 g
Fats: 12.6 g
Carbs: 69.28 g
Water: 8.46 g
Other: 3.9 g
Contains more ProteinProtein +86.8%
Contains more OtherOther +48.5%
Contains more FatsFats +88.1%
~equal in Carbs ~69.28g
~equal in Water ~8.46g

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
78% 13% 9%
Saturated fat: Sat. Fat 6.53 g
Monounsaturated fat: Mono. Fat 1.102 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +26.7%
Contains more Poly. FatPolyunsaturated fat +81.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Pumpkin pie spice DV% diff.
Manganese 28mg 15.844mg 529%
Iron 13.97mg 19.71mg 72%
Fiber 28g 14.8g 53%
Zinc 7.47mg 2.37mg 46%
Calcium 383mg 682mg 30%
Saturated fat 0.68g 6.53g 27%
Vitamin K 28.4µg 24%
Magnesium 229mg 136mg 22%
Selenium 9.3µg 17%
Potassium 1119mg 663mg 13%
Vitamin E 1.93mg 13%
Vitamin B6 0.23mg 0.4mg 13%
Copper 0.383mg 0.484mg 11%
Protein 10.76g 5.76g 10%
Fats 6.7g 12.6g 9%
Phosphorus 178mg 118mg 9%
Vitamin B3 1.102mg 2.243mg 7%
Folate 24µg 6%
Vitamin B1 0.198mg 0.131mg 6%
Choline 20.8mg 4%
Vitamin C 21mg 23.4mg 3%
Vitamin B2 0.182mg 0.137mg 3%
Calories 311kcal 342kcal 2%
Polyunsaturated fat 0.43g 0.78g 2%
Vitamin A 0µg 13µg 1%
Monounsaturated fat 0.87g 1.102g 1%
Sodium 18mg 52mg 1%
Carbs 68.47g 69.28g 0%
Net carbs 40.47g 54.48g N/A
Sugar 7.76g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Pumpkin pie spice
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%
Pumpkin pie spice
Minerals Daily Need Coverage Score
496%
Cardamom
350%
Pumpkin pie spice

Comparison summary

Which food is lower in glycemic index?
Pumpkin pie spice
Pumpkin pie spice is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin pie spice
Pumpkin pie spice is cheaper (difference - $5)
Which food is richer in vitamins?
Pumpkin pie spice
Pumpkin pie spice is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 7.76g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 5.85g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Pumpkin pie spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171332/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.