Cardamom vs. Cinnamon — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on April 30, 2023

Medically reviewed by Arpi Gasparyan

Summary

Cardamom is a more expensive spice compared to cinnamon. It is richer in zinc, potassium, phosphorus, magnesium, copper, and vitamins C, B1, B6. Comparatively, cinnamon is richer in fibers, vitamins K, E, B2, B5, and A. They have antioxidative, antidiabetic, cardioprotective, anticarcinogenic properties.

Introduction

Cardamom is a spice that is harvested as small green seeds. It is initially harvested in Asian countries, specifically India and Indonesia. Nowadays, with the spread of agriculture, Guatemala is the highest producer of cardamom, followed by India.

On the other hand, we have cinnamon, a different type of spice. The origin of cinnamon traces back to ancient China. It comes from the inner bark of a dried-up cinnamon wood tree. Also, it could be found in powder form. Its essential flavor comes from cinnamaldehyde which is an oil extracted from it. Indonesia and China produce 70% of cinnamon around the world.

In this article, bare compared to each other, considering their general differences, nutritional content, and health impacts.

General differences

What are the actual differences between cardamom and cinnamon?

The general differences that we consider are availability, price, and culinary usage.

Availability

Cardamom and cinnamon are mostly available globally and during all seasons. Although, we can add that cinnamon is more distributed in all households than cardamon.

Price

Cardamon is one of the most expensive spices, and it is ranked 3rd in expensiveness after saffron and vanilla. On the other hand, cinnamon is a cheaper spice compared to cardamon.

Culinary usage

Cardamom is used for various reasons. It can be used in cooking. One of the most famous usages of cardamon is combined with coffee in the Arab world.

On the other hand, cinnamon is widely used in middle eastern cuisine. It also has a combination of a hot beverage, cinnamon, and black tea. A famous usage of cinnamon powder is cinnamon rolls. However, they are loaded with sugars.

Nutritional content comparison

The nutritional content comparison will cover the differences in calories, glycemic index, macronutrients, and micronutrients for cardamom and cinnamon.
The serving sizes are 1 tsp for each. The serving size of cardamom is equivalent to 2g and for cinnamon is 2.6g.

Calories

Cardamom contains higher amounts of calories than cinnamon. However, when considering their serving sizes, these are around 6-7 calories.

Carbohydrates

Cinnamon contains higher carb amounts as compared to cardamom. However, this carb amount is mostly due to the fact that cinnamon is high in fibers.

Fibers

The fiber content of cinnamon is almost double the amount of that in cardamon.

Protein and fat

Cardamom contains higher amounts of both protein and fats. However, when we take into consideration, the serving size of each of these numbers is negligible.

Minerals

Cardamom has a richer mineral profile compared to cinnamon.

Cardamom is richer in zinc, potassium, phosphorus, magnesium, and copper.

On the other hand, cinnamon is richer in calcium levels.

It is important to mention that cinnamon contains high amounts of zinc, iron, potassium. However, comparatively, cardamom contains more.

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.

Cardamom

Cinnamon

Contains more MagnesiumMagnesium	+281.7%
Contains more PotassiumPotassium	+159.6%
Contains more IronIron	+67.9%
Contains more CopperCopper	+13%
Contains more ZincZinc	+308.2%
Contains more PhosphorusPhosphorus	+178.1%
Contains more ManganeseManganese	+60.3%

Contains more CalciumCalcium	+161.6%
Contains less SodiumSodium	-44.4%

Vitamins

When it comes to the vitamin profile, cinnamon is richer in vitamins.

Cinnamon is richer in vitamins K, E, B2, B5, and A.

On the other hand, cardamom is richer in vitamins C, B1, B6.

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.

Cardamom

Cinnamon

Contains more Vitamin CVitamin C	+452.6%
Contains more Vitamin B1Vitamin B1	+800%
Contains more Vitamin B2Vitamin B2	+343.9%
Contains more Vitamin B6Vitamin B6	+45.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+20.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Health impacts

Antioxidant

Cardamom contains phytochemicals that reduce overall levels of free radicals in the system. In addition to that, these compounds have anti-inflammatory properties. They reduce overall levels of chronic inflammatory cytokines. (1)

Phenolic compounds in cinnamon contribute to their antioxidative activities by scavenging free radicals and maintaining antioxidative enzymes to keep free radical levels in low amounts. (2)

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Cardamom extracts, in concentrated amounts, have calcium channel blocking activity that acts in blood pressure regulation. In addition to that, it also has diuretic effects, which also act to reduce pressure in hypertensive people. (3)

Cinnamaldehyde present in cinnamon has vasodilatory effects, an important property to reduce blood pressure in hypertensive people. (2)

Both cardamom and cinnamon have beneficial effects on the cardiovascular system, which is the immediate improvement of hypertension cases; however, they have different mechanisms.

Cancer

As we mentioned before, cardamom phytochemicals that have antioxidative properties have a benefit in cancer. These compounds have chemopreventive characteristics against being skin cancer-like papillomas. (4) (5)

Cinnamon extracted phenols have protective roles against hematological cancers. They suppress cells to further transform into cancer cells. (6)
The antioxidative properties of cinnamon extract have protective functions against colorectal cancer. (7)

Diabetes

Cardamom extracts have hepatoprotective functions in diabetes. In addition to that, it prevents dyslipidemia which decreases the risks of atherosclerosis and cardiac diseases. (8)

Cinnamon intake during type 2 diabetes shows improvement in blood glucose and lipids levels, which means decreased risks of diabetic complications, mainly in the cardiovascular system. (9) (10)

Digestive tract

Section reviewed by gastroenterologist Arpi Gasparyan

Animal studies have shown cardamom may have gastroprotective effects and beneficially affect gastric ulcers. It may help improve the stomach mucous layer, partake in ulcer healing, or at least prevent further ulcer progression. (11) (12)

In animal studies, cinnamon has been shown to reduce intestinal inflammation in animals with colitis. (13) (14)

Neurodegenerative

Cardamom extracts cineole have protective characteristics in the prevention of Alzheimer's disease. (15)

Cinnamon extracts have neuroprotective properties against Alzheimer's and Parkinson's disease. (16) (17)

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: April 30, 2023

Medically reviewed by Arpi Gasparyan

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cardamom

Protein: 10.76 g

Fats: 6.7 g

Carbs: 68.47 g

Water: 8.28 g

Other: 5.79 g

Cinnamon

Protein: 3.99 g

Fats: 1.24 g

Carbs: 80.59 g

Water: 10.58 g

Other: 3.6 g

Contains more ProteinProtein	+169.7%
Contains more FatsFats	+440.3%
Contains more OtherOther	+60.8%

Contains more CarbsCarbs	+17.7%
Contains more WaterWater	+27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cardamom

Saturated Fat: Sat. Fat 0.68 g

Monounsaturated Fat: Mono. Fat 0.87 g

Polyunsaturated fat: Poly. Fat 0.43 g

Cinnamon

Saturated Fat: Sat. Fat 0.345 g

Monounsaturated Fat: Mono. Fat 0.246 g

Polyunsaturated fat: Poly. Fat 0.068 g

Contains more Mono. FatMonounsaturated Fat	+253.7%
Contains more Poly. FatPolyunsaturated fat	+532.4%

Contains less Sat. FatSaturated Fat

-49.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Saturated Fat
Lower in price
Lower in Sugar
Lower in Glycemic Index
Rich in minerals
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	311kcal	247kcal
Protein	10.76g	3.99g
Fats	6.7g	1.24g
Vitamin C	21mg	3.8mg
Net carbs	40.47g	27.49g
Carbs	68.47g	80.59g
Magnesium	229mg	60mg
Calcium	383mg	1002mg
Potassium	1119mg	431mg
Iron	13.97mg	8.32mg
Sugar		2.17g
Fiber	28g	53.1g
Copper	0.383mg	0.339mg
Zinc	7.47mg	1.83mg
Phosphorus	178mg	64mg
Sodium	18mg	10mg
Vitamin A	0IU	295IU
Vitamin A	0µg	15µg
Vitamin E		2.32mg
Manganese	28mg	17.466mg
Selenium		3.1µg
Vitamin B1	0.198mg	0.022mg
Vitamin B2	0.182mg	0.041mg
Vitamin B3	1.102mg	1.332mg
Vitamin B5		0.358mg
Vitamin B6	0.23mg	0.158mg
Vitamin K		31.2µg
Folate		6µg
Choline		11mg
Saturated Fat	0.68g	0.345g
Monounsaturated Fat	0.87g	0.246g
Polyunsaturated fat	0.43g	0.068g
Tryptophan		0.049mg
Threonine		0.136mg
Isoleucine		0.146mg
Leucine		0.253mg
Lysine		0.243mg
Methionine		0.078mg
Phenylalanine		0.146mg
Valine		0.224mg
Histidine		0.117mg
Fructose		1.11g
Omega-3 - ALA		0.011g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
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%

20%

Minerals Daily Need Coverage Score

496%

318%

Comparison summary

Which food contains less Sodium?

Cinnamon contains less Sodium (difference - 8mg)

Which food is lower in Saturated Fat?

Cinnamon is lower in Saturated Fat (difference - 0.335g)

Which food is cheaper?

Cinnamon is cheaper (difference - $1)

Which food is lower in Sugar?

Cardamom is lower in Sugar (difference - 2.17g)

Which food is lower in glycemic index?

Cardamom is lower in glycemic index (difference - 0)

Which food is richer in minerals?

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.