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  6. Cardamom vs. Wheat

Cardamom vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Cardamom and Wheat

  • Cardamom has more Manganese, Iron, Calcium, Zinc, Vitamin C, Magnesium, and Potassium, however, Wheat has more Phosphorus, Vitamin B3, and Copper.
  • Cardamom's daily need coverage for Manganese is 1086% more.

The food varieties used in the comparison are Spices, cardamom and Wheat, durum.

Infographic

Cardamom vs Wheat 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.
Cardamom
Cardamom
6
:
4
Wheat
Wheat
Contains more Calcium +1026.5%
Contains more Iron +296.9%
Contains more Magnesium +59%
Contains more Potassium +159.6%
Contains more Zinc +79.6%
Contains more Manganese +829.6%
Contains more Phosphorus +185.4%
Contains less Sodium -88.9%
Contains more Copper +44.4%
Cardamom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +1026.5%
Contains more Iron +296.9%
Contains more Magnesium +59%
Contains more Potassium +159.6%
Contains more Zinc +79.6%
Contains more Manganese +829.6%
Contains more Phosphorus +185.4%
Contains less Sodium -88.9%
Contains more Copper +44.4%

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
Cardamom
2
:
5
Wheat
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B1 +111.6%
Contains more Vitamin B3 +511.4%
Contains more Vitamin B6 +82.2%
Cardamom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 50% 42% 21% 0% 54% 0% 0% 0%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B1 +111.6%
Contains more Vitamin B3 +511.4%
Contains more Vitamin B6 +82.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardamom
Cardamom
2
:
3
Wheat
Wheat
Contains more Fats +171.3%
Contains more Other +225.3%
Contains more Protein +27.1%
Contains more Water +32.1%
Equal in Carbs - 71.13
Cardamom
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Fats +171.3%
Contains more Other +225.3%
Contains more Protein +27.1%
Contains more Water +32.1%
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardamom
Cardamom
1
:
2
Wheat
Wheat
Contains more Monounsaturated Fat +152.9%
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +127.4%
Cardamom
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +152.9%
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +127.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Wheat Opinion
Net carbs 40.47g 71.13g Wheat
Protein 10.76g 13.68g Wheat
Fats 6.7g 2.47g Cardamom
Carbs 68.47g 71.13g Wheat
Calories 311kcal 339kcal Wheat
Fiber 28g Cardamom
Calcium 383mg 34mg Cardamom
Iron 13.97mg 3.52mg Cardamom
Magnesium 229mg 144mg Cardamom
Phosphorus 178mg 508mg Wheat
Potassium 1119mg 431mg Cardamom
Sodium 18mg 2mg Wheat
Zinc 7.47mg 4.16mg Cardamom
Copper 0.383mg 0.553mg Wheat
Manganese 28mg 3.012mg Cardamom
Selenium 89.4µg Wheat
Vitamin C 21mg 0mg Cardamom
Vitamin B1 0.198mg 0.419mg Wheat
Vitamin B2 0.182mg 0.121mg Cardamom
Vitamin B3 1.102mg 6.738mg Wheat
Vitamin B5 0.935mg Wheat
Vitamin B6 0.23mg 0.419mg Wheat
Folate 43µg Wheat
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.68g 0.454g Wheat
Monounsaturated Fat 0.87g 0.344g Cardamom
Polyunsaturated fat 0.43g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Cardamom
37%
Wheat
Minerals Daily Need Coverage Score
496%
Cardamom
168%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.226g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.