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Cardamom vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between cardamom and spelt?

  • Cardamom is richer in manganese, iron, fiber, zinc, calcium, vitamin C, magnesium, and potassium, yet spelt is richer in vitamin B3 and phosphorus.
  • Cardamom's daily need coverage for manganese is 1088% higher.
  • Cardamom has a lower glycemic index than spelt.

We used Spices, cardamom and Spelt, uncooked types in this comparison.

Infographic

Cardamom vs Spelt 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%
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +1318.5%
Contains more PotassiumPotassium +188.4%
Contains more IronIron +214.6%
Contains more ZincZinc +127.7%
Contains more ManganeseManganese +838.7%
Contains more CopperCopper +33.4%
Contains more PhosphorusPhosphorus +125.3%
Contains less SodiumSodium -55.6%

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%
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B1Vitamin B1 +83.8%
Contains more Vitamin B3Vitamin B3 +521%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.23mg
~equal in Vitamin B12 ~0µg
~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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +175.7%
Contains more OtherOther +223.5%
Contains more ProteinProtein +35.4%
Contains more WaterWater +33.1%
~equal in Carbs ~70.19g

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +95.5%
Contains less Sat. FatSaturated fat -40.3%
Contains more Poly. FatPolyunsaturated fat +192.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Spelt DV% diff.
Manganese 28mg 2.983mg 1088%
Iron 13.97mg 4.44mg 119%
Fiber 28g 10.7g 69%
Zinc 7.47mg 3.28mg 38%
Vitamin B3 1.102mg 6.843mg 36%
Calcium 383mg 27mg 36%
Phosphorus 178mg 401mg 32%
Vitamin C 21mg 0mg 23%
Magnesium 229mg 136mg 22%
Potassium 1119mg 388mg 22%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Selenium 11.7µg 21%
Vitamin B1 0.198mg 0.364mg 14%
Copper 0.383mg 0.511mg 14%
Folate 45µg 11%
Protein 10.76g 14.57g 8%
Fats 6.7g 2.43g 7%
Polyunsaturated fat 0.43g 1.258g 6%
Vitamin E 0.79mg 5%
Vitamin B2 0.182mg 0.113mg 5%
Vitamin K 3.6µg 3%
Saturated fat 0.68g 0.406g 1%
Monounsaturated fat 0.87g 0.445g 1%
Calories 311kcal 338kcal 1%
Carbs 68.47g 70.19g 1%
Net carbs 40.47g 59.49g N/A
Sugar 6.82g N/A
Sodium 18mg 8mg 0%
Vitamin B6 0.23mg 0.23mg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spelt
Minerals Daily Need Coverage Score
496%
Cardamom
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.274g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $5)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 63)
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)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.