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Fenugreek vs. Cardamom — In-Depth Nutrition Comparison

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A recap on the differences between fenugreek and cardamom

  • Fenugreek is higher in iron, copper, vitamin B6, phosphorus, and vitamin B2, yet cardamom is higher in manganese, zinc, calcium, vitamin C, and fiber.
  • Cardamom covers your daily manganese needs 1164% more than fenugreek.
  • Fenugreek contains 3 times more copper than cardamom. While fenugreek contains 1.11mg of copper, cardamom contains only 0.383mg.

Food varieties used in this article are Spices, fenugreek seed and Spices, cardamom.

Infographic

Fenugreek vs Cardamom 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 IronIron +140%
Contains more CopperCopper +189.8%
Contains more PhosphorusPhosphorus +66.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +19.9%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +45.3%
Contains more ZincZinc +198.8%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +2180.1%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 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 +62.6%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B6Vitamin B6 +160.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +600%
~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 Choline ~mg

All nutrients comparison - raw data values

Nutrient Fenugreek Cardamom DV% diff.
Manganese 1.228mg 28mg 1164%
Iron 33.53mg 13.97mg 245%
Copper 1.11mg 0.383mg 81%
Zinc 2.5mg 7.47mg 45%
Vitamin B6 0.6mg 0.23mg 28%
Protein 23g 10.76g 24%
Calcium 176mg 383mg 21%
Vitamin C 3mg 21mg 20%
Phosphorus 296mg 178mg 17%
Vitamin B2 0.366mg 0.182mg 14%
Fiber 24.6g 28g 14%
Folate 57µg 14%
Selenium 6.3µg 11%
Potassium 770mg 1119mg 10%
Vitamin B1 0.322mg 0.198mg 10%
Magnesium 191mg 229mg 9%
Saturated fat 1.46g 0.68g 4%
Polyunsaturated fat 0.43g 3%
Vitamin B3 1.64mg 1.102mg 3%
Carbs 58.35g 68.47g 3%
Sodium 67mg 18mg 2%
Monounsaturated fat 0.87g 2%
Calories 323kcal 311kcal 1%
Fats 6.41g 6.7g 0%
Net carbs 33.75g 40.47g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +113.8%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +70.3%
~equal in Fats ~6.7g
~equal in Water ~8.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -53.4%

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.