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  6. Fennel seeds vs. Cardamom

Fennel seeds vs. Cardamom — In-Depth Nutrition Comparison

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The main differences between Fennel seeds and Cardamom

  • Fennel seeds are richer in Calcium, Copper, Iron, Fiber, Phosphorus, Magnesium, Vitamin B3, and Vitamin B6, yet Cardamom is richer in Manganese, and Zinc.
  • Daily need coverage for Manganese from Cardamom is 933% higher.
  • Fennel seeds contain 5 times more Vitamin B3 than Cardamom. Fennel seeds contain 6.05mg of Vitamin B3, while Cardamom contains 1.102mg.

Food types used in this article are Spices, fennel seed and Spices, cardamom.

Infographic

Fennel seeds vs Cardamom 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 275% 359% 149% 695% 356% 101% 209% 11% 852% 0%
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%
Contains more MagnesiumMagnesium +68.1%
Contains more CalciumCalcium +212.3%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +32.7%
Contains more CopperCopper +178.6%
Contains more PhosphorusPhosphorus +173.6%
Contains more ZincZinc +101.9%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +328.6%
~equal in Selenium ~µg

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% 8.1% 0% 0% 102% 81% 113% 0% 108% 0% 0% 0% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B2Vitamin B2 +94%
Contains more Vitamin B3Vitamin B3 +449%
Contains more Vitamin B6Vitamin B6 +104.3%
~equal in Vitamin C ~21mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 15% 52% 9% 8%
Protein: 15.8 g
Fats: 14.87 g
Carbs: 52.29 g
Water: 8.81 g
Other: 8.23 g
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
Contains more ProteinProtein +46.8%
Contains more FatsFats +121.9%
Contains more OtherOther +42.1%
Contains more CarbsCarbs +30.9%
~equal in Water ~8.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 82% 14%
Saturated Fat: Sat. Fat 0.48 g
Monounsaturated Fat: Mono. Fat 9.91 g
Polyunsaturated fat: Poly. Fat 1.69 g
34% 44% 22%
Saturated Fat: Sat. Fat 0.68 g
Monounsaturated Fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains less Sat. FatSaturated Fat -29.4%
Contains more Mono. FatMonounsaturated Fat +1039.1%
Contains more Poly. FatPolyunsaturated fat +293%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fennel seeds Cardamom Opinion
Calories 345kcal 311kcal Fennel seeds
Protein 15.8g 10.76g Fennel seeds
Fats 14.87g 6.7g Fennel seeds
Vitamin C 21mg 21mg
Net carbs 12.49g 40.47g Cardamom
Carbs 52.29g 68.47g Cardamom
Magnesium 385mg 229mg Fennel seeds
Calcium 1196mg 383mg Fennel seeds
Potassium 1694mg 1119mg Fennel seeds
Iron 18.54mg 13.97mg Fennel seeds
Fiber 39.8g 28g Fennel seeds
Copper 1.067mg 0.383mg Fennel seeds
Zinc 3.7mg 7.47mg Cardamom
Phosphorus 487mg 178mg Fennel seeds
Sodium 88mg 18mg Cardamom
Vitamin A 135IU 0IU Fennel seeds
Vitamin A 7µg 0µg Fennel seeds
Manganese 6.533mg 28mg Cardamom
Vitamin B1 0.408mg 0.198mg Fennel seeds
Vitamin B2 0.353mg 0.182mg Fennel seeds
Vitamin B3 6.05mg 1.102mg Fennel seeds
Vitamin B6 0.47mg 0.23mg Fennel seeds
Saturated Fat 0.48g 0.68g Fennel seeds
Monounsaturated Fat 9.91g 0.87g Fennel seeds
Polyunsaturated fat 1.69g 0.43g Fennel seeds
Tryptophan 0.253mg Fennel seeds
Threonine 0.602mg Fennel seeds
Isoleucine 0.695mg Fennel seeds
Leucine 0.996mg Fennel seeds
Lysine 0.758mg Fennel seeds
Methionine 0.301mg Fennel seeds
Phenylalanine 0.647mg Fennel seeds
Valine 0.915mg Fennel seeds
Histidine 0.331mg Fennel seeds

Which food is preferable for your diet?

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

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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
37%
Fennel seeds
18%
Cardamom
Minerals Daily Need Coverage Score
301%
Fennel seeds
496%
Cardamom

Comparison summary

Which food is lower in Saturated Fat?
Fennel seeds
Fennel seeds is lower in Saturated Fat (difference - 0.2g)
Which food is lower in glycemic index?
Fennel seeds
Fennel seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Fennel seeds
Fennel seeds is cheaper (difference - $5)
Which food is richer in minerals?
Fennel seeds
Fennel seeds is relatively richer in minerals
Which food is richer in vitamins?
Fennel seeds
Fennel seeds is relatively richer in vitamins
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 70mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fennel seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171323/nutrients
  2. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.