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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
496%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 0.274g)
Which food is cheaper?
Spelt is cheaper (difference - $5)
Which food is lower in Sugar?
Cardamom is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Cardamom is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.