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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
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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.
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% 1.7% 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

All nutrients comparison - raw data values

Nutrient Nutmeg Cardamom DV% diff.
Manganese 2.9mg 28mg 1091%
Iron 3.04mg 13.97mg 137%
Saturated fat 25.94g 0.68g 115%
Copper 1.027mg 0.383mg 72%
Zinc 2.15mg 7.47mg 48%
Fats 36.31g 6.7g 46%
Fiber 20.8g 28g 29%
Potassium 350mg 1119mg 23%
Vitamin C 3mg 21mg 20%
Calcium 184mg 383mg 20%
Folate 76µg 19%
Vitamin B1 0.346mg 0.198mg 12%
Calories 525kcal 311kcal 11%
Magnesium 183mg 229mg 11%
Protein 5.84g 10.76g 10%
Vitamin B2 0.057mg 0.182mg 10%
Carbs 49.29g 68.47g 6%
Monounsaturated fat 3.22g 0.87g 6%
Vitamin B6 0.16mg 0.23mg 5%
Phosphorus 213mg 178mg 5%
Selenium 1.6µg 3%
Choline 8.8mg 2%
Vitamin B3 1.299mg 1.102mg 1%
Vitamin A 5µg 0µg 1%
Polyunsaturated fat 0.35g 0.43g 1%
Net carbs 28.49g 40.47g N/A
Sugar 2.99g N/A
Sodium 16mg 18mg 0%

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%

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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. 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.