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Nutmeg vs. Cardamom — In-Depth Nutrition Comparison

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Differences between Nutmeg and Cardamom

  • Nutmeg has more Copper, and Vitamin B1, while Cardamom has more Manganese, Iron, Zinc, Fiber, Potassium, Vitamin C, and Calcium.
  • Cardamom's daily need coverage for Manganese is 1091% higher.
  • Cardamom contains 38 times less Saturated Fat than Nutmeg. Nutmeg contains 25.94g of Saturated Fat, while Cardamom contains 0.68g.

The food types used in this comparison are Spices, nutmeg, ground and Spices, cardamom.

Infographic

Nutmeg 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.
Nutmeg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 CopperCopper +168.1%
Contains more PhosphorusPhosphorus +19.7%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +25.1%
Contains more CalciumCalcium +108.2%
Contains more PotassiumPotassium +219.7%
Contains more IronIron +359.5%
Contains more ZincZinc +247.4%
Contains more ManganeseManganese +865.5%

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.
Nutmeg
5
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% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 +74.7%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B2Vitamin B2 +219.3%
Contains more Vitamin B6Vitamin B6 +43.8%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
1
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 FatsFats +441.9%
Contains more ProteinProtein +84.2%
Contains more CarbsCarbs +38.9%
Contains more WaterWater +32.9%
Contains more OtherOther +148.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 more Mono. FatMonounsaturated Fat +270.1%
Contains less Sat. FatSaturated Fat -97.4%
Contains more Poly. FatPolyunsaturated fat +22.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Cardamom Opinion
Calories 525kcal 311kcal Nutmeg
Protein 5.84g 10.76g Cardamom
Fats 36.31g 6.7g Nutmeg
Vitamin C 3mg 21mg Cardamom
Net carbs 28.49g 40.47g Cardamom
Carbs 49.29g 68.47g Cardamom
Magnesium 183mg 229mg Cardamom
Calcium 184mg 383mg Cardamom
Potassium 350mg 1119mg Cardamom
Iron 3.04mg 13.97mg Cardamom
Sugar 2.99g Cardamom
Fiber 20.8g 28g Cardamom
Copper 1.027mg 0.383mg Nutmeg
Zinc 2.15mg 7.47mg Cardamom
Phosphorus 213mg 178mg Nutmeg
Sodium 16mg 18mg Nutmeg
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Manganese 2.9mg 28mg Cardamom
Selenium 1.6µg Nutmeg
Vitamin B1 0.346mg 0.198mg Nutmeg
Vitamin B2 0.057mg 0.182mg Cardamom
Vitamin B3 1.299mg 1.102mg Nutmeg
Vitamin B6 0.16mg 0.23mg Cardamom
Folate 76µg Nutmeg
Choline 8.8mg Nutmeg
Saturated Fat 25.94g 0.68g Cardamom
Monounsaturated Fat 3.22g 0.87g Nutmeg
Polyunsaturated fat 0.35g 0.43g Cardamom

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Nutmeg
18%
Cardamom
Minerals Daily Need Coverage Score
121%
Nutmeg
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Cardamom
Cardamom is lower in Saturated Fat (difference - 25.26g)
Which food is cheaper?
Cardamom
Cardamom is cheaper (difference - $1)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.