Cardamom vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between cardamom and chia seeds

Cardamom has more manganese, iron, and zinc; however, chia seeds have more phosphorus, copper, vitamin B3, vitamin B1, fiber, magnesium, and calcium.
Cardamom's daily need coverage for manganese is 1099% more.
Cardamom has 2 times more iron than chia seeds. Cardamom has 13.97mg of iron, while chia seeds have 7.72mg.
Chia seeds have a higher glycemic index than cardamom.

The food varieties used in the comparison are Spices, cardamom and Seeds, chia seeds, dried.

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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.

Cardamom

Chia seeds

Contains more PotassiumPotassium	+174.9%
Contains more IronIron	+81%
Contains more ZincZinc	+63.1%
Contains more ManganeseManganese	+928.3%

Contains more MagnesiumMagnesium	+46.3%
Contains more CalciumCalcium	+64.8%
Contains more CopperCopper	+141.3%
Contains more PhosphorusPhosphorus	+383.1%
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.

Cardamom

Chia seeds

Contains more Vitamin CVitamin C	+1212.5%
Contains more Vitamin B6Vitamin B6	+∞%

Contains more Vitamin B1Vitamin B1	+213.1%
Contains more Vitamin B3Vitamin B3	+701.3%

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.17mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	28mg	2.723mg	1099%
Polyunsaturated fat	0.43g	23.665g	155%
Selenium		55.2µg	100%
Phosphorus	178mg	860mg	97%
Iron	13.97mg	7.72mg	78%
Copper	0.383mg	0.924mg	60%
Vitamin B3	1.102mg	8.83mg	48%
Fats	6.7g	30.74g	37%
Vitamin B1	0.198mg	0.62mg	35%
Fiber	28g	34.4g	26%
Zinc	7.47mg	4.58mg	26%
Magnesium	229mg	335mg	25%
Calcium	383mg	631mg	25%
Vitamin C	21mg	1.6mg	22%
Potassium	1119mg	407mg	21%
Vitamin B6	0.23mg		18%
Protein	10.76g	16.54g	12%
Folate		49µg	12%
Saturated fat	0.68g	3.33g	12%
Carbs	68.47g	42.12g	9%
Calories	311kcal	486kcal	9%
Monounsaturated fat	0.87g	2.309g	4%
Vitamin E		0.5mg	3%
Vitamin B2	0.182mg	0.17mg	1%
Net carbs	40.47g	7.72g	N/A
Sodium	18mg	16mg	0%
Trans fat	0g	0.14g	N/A
Tryptophan		0.436mg	0%
Threonine		0.709mg	0%
Isoleucine		0.801mg	0%
Leucine		1.371mg	0%
Lysine		0.97mg	0%
Methionine		0.588mg	0%
Phenylalanine		1.016mg	0%
Valine		0.95mg	0%
Histidine		0.531mg	0%
Omega-3 - ALA		17.83g	N/A
Omega-6 - Linoleic acid		5.835g	N/A