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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.

Infographic

Cardamom vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +62.6%
Contains more WaterWater +42.8%
Contains more OtherOther +20.6%
Contains more ProteinProtein +53.7%
Contains more FatsFats +358.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +165.4%
Contains more Poly. FatPolyunsaturated fat +5403.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Chia seeds 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Chia seeds
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%
Chia seeds
Minerals Daily Need Coverage Score
496%
Cardamom
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 2mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $5)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 2.65g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.