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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +95.5% |
| Contains less Sat. FatSaturated fat | -40.3% |
| Contains more Poly. FatPolyunsaturated fat | +192.6% |