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Cardamom vs. Sesame — In-Depth Nutrition Comparison

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How are cardamom and sesame different?

  • Cardamom is higher in manganese, fiber, and vitamin C; however, sesame is richer in copper, phosphorus, calcium, vitamin B1, vitamin B6, and magnesium.
  • Daily need coverage for manganese for cardamom is 1110% higher.
  • Cardamom has less saturated fat.

Spices, cardamom and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Cardamom vs Sesame 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%
Sesame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +139.1%
Contains more ManganeseManganese +1038.2%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +154.6%
Contains more CopperCopper +965.8%
Contains more PhosphorusPhosphorus +253.4%
Contains less SodiumSodium -38.9%
~equal in Iron ~14.55mg
~equal in Zinc ~7.75mg

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%
Sesame
8
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +299.5%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more Vitamin B3Vitamin B3 +309.7%
Contains more Vitamin B6Vitamin B6 +243.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +192%
Contains more WaterWater +76.5%
Contains more OtherOther +29.8%
Contains more ProteinProtein +64.8%
Contains more FatsFats +641.3%

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +2056.2%
Contains more Poly. FatPolyunsaturated fat +4963.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Sesame DV% diff.
Manganese 28mg 2.46mg 1110%
Copper 0.383mg 4.082mg 411%
Polyunsaturated fat 0.43g 21.773g 142%
Fats 6.7g 49.67g 66%
Fiber 28g 11.8g 65%
Phosphorus 178mg 629mg 64%
Selenium 34.4µg 63%
Calcium 383mg 975mg 59%
Vitamin B1 0.198mg 0.791mg 49%
Monounsaturated fat 0.87g 18.759g 45%
Vitamin B6 0.23mg 0.79mg 43%
Saturated fat 0.68g 6.957g 29%
Magnesium 229mg 351mg 29%
Folate 97µg 24%
Vitamin C 21mg 0mg 23%
Vitamin B3 1.102mg 4.515mg 21%
Potassium 1119mg 468mg 19%
Carbs 68.47g 23.45g 15%
Protein 10.76g 17.73g 14%
Calories 311kcal 573kcal 13%
Iron 13.97mg 14.55mg 7%
Vitamin B2 0.182mg 0.247mg 5%
Choline 25.6mg 5%
Zinc 7.47mg 7.75mg 3%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 1%
Net carbs 40.47g 11.65g N/A
Sugar 0.3g N/A
Sodium 18mg 11mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Sesame
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
47%
Sesame
Minerals Daily Need Coverage Score
496%
Cardamom
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 7mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $1)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 6.277g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 0)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.