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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +19.7%
Contains less Sodium -11.1%
Contains more Copper +168.1%
Contains more Calcium +108.2%
Contains more Iron +359.5%
Contains more Magnesium +25.1%
Contains more Potassium +219.7%
Contains more Zinc +247.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 524% 164% 77% 99% 3% 204% 128%
Contains more Phosphorus +19.7%
Contains less Sodium -11.1%
Contains more Copper +168.1%
Contains more Calcium +108.2%
Contains more Iron +359.5%
Contains more Magnesium +25.1%
Contains more Potassium +219.7%
Contains more Zinc +247.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nutmeg
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +74.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin C +600%
Contains more Vitamin B2 +219.3%
Contains more Vitamin B6 +43.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +74.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin C +600%
Contains more Vitamin B2 +219.3%
Contains more Vitamin B6 +43.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nutmeg Cardamom
Lower in Sodium 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Cardamom Opinion
Net carbs 28.49g 40.47g Cardamom
Protein 5.84g 10.76g Cardamom
Fats 36.31g 6.7g Nutmeg
Carbs 49.29g 68.47g Cardamom
Calories 525kcal 311kcal Nutmeg
Starch g g
Fructose g g
Sugar 2.99g g Cardamom
Fiber 20.8g 28g Cardamom
Calcium 184mg 383mg Cardamom
Iron 3.04mg 13.97mg Cardamom
Magnesium 183mg 229mg Cardamom
Phosphorus 213mg 178mg Nutmeg
Potassium 350mg 1119mg Cardamom
Sodium 16mg 18mg Nutmeg
Zinc 2.15mg 7.47mg Cardamom
Copper 1.027mg 0.383mg Nutmeg
Vitamin A 102IU 0IU Nutmeg
Vitamin E 0mg mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 21mg Cardamom
Vitamin B1 0.346mg 0.198mg Nutmeg
Vitamin B2 0.057mg 0.182mg Cardamom
Vitamin B3 1.299mg 1.102mg Nutmeg
Vitamin B5 mg mg
Vitamin B6 0.16mg 0.23mg Cardamom
Folate 76µg µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Nutmeg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat g 0g 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 Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nutmeg
20
Cardamom
Mineral Summary Score
103
Nutmeg
164
Cardamom

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nutmeg
65%
Cardamom
Carbohydrates
49%
Nutmeg
68%
Cardamom
Fats
168%
Nutmeg
31%
Cardamom

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 2mg)
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)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.