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Hazelnut vs. Cardamom — In-Depth Nutrition Comparison

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What are the main differences between Hazelnut and Cardamom?

  • Hazelnut is richer in Copper, Vitamin B1, and Vitamin B6, yet Cardamom is richer in Manganese, Iron, Fiber, Zinc, Calcium, and Vitamin C.
  • Cardamom's daily need coverage for Manganese is 949% higher.
  • Hazelnut has 7 times more Saturated Fat than Cardamom. Hazelnut has 4.464g of Saturated Fat, while Cardamom has 0.68g.

We used Nuts, hazelnuts or filberts and Spices, cardamom types in this comparison.

Infographic

Hazelnut 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.
Contains more Phosphorus +62.9%
Contains less Sodium -100%
Contains more Copper +350.4%
Contains more Calcium +236%
Contains more Iron +197.2%
Contains more Magnesium +40.5%
Contains more Potassium +64.6%
Contains more Zinc +204.9%
Contains more Manganese +353.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 524% 164% 77% 99% 3% 204% 128% 3653% 0%
Contains more Phosphorus +62.9%
Contains less Sodium -100%
Contains more Copper +350.4%
Contains more Calcium +236%
Contains more Iron +197.2%
Contains more Magnesium +40.5%
Contains more Potassium +64.6%
Contains more Zinc +204.9%
Contains more Manganese +353.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +224.7%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B6 +144.8%
Contains more Vitamin C +233.3%
Contains more Vitamin B2 +61.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 +224.7%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B6 +144.8%
Contains more Vitamin C +233.3%
Contains more Vitamin B2 +61.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.9%
Contains more Fats +806.7%
Contains more Carbs +310%
Contains more Water +55.9%
Contains more Other +152.8%
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 Protein +38.9%
Contains more Fats +806.7%
Contains more Carbs +310%
Contains more Water +55.9%
Contains more Other +152.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5147.4%
Contains more Polyunsaturated fat +1741.9%
Contains less Saturated Fat -84.8%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
34% 44% 22%
Saturated Fat: 0.68 g
Monounsaturated Fat: 0.87 g
Polyunsaturated fat: 0.43 g
Contains more Monounsaturated Fat +5147.4%
Contains more Polyunsaturated fat +1741.9%
Contains less Saturated Fat -84.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Cardamom Opinion
Net carbs 7g 40.47g Cardamom
Protein 14.95g 10.76g Hazelnut
Fats 60.75g 6.7g Hazelnut
Carbs 16.7g 68.47g Cardamom
Calories 628kcal 311kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Cardamom
Fiber 9.7g 28g Cardamom
Calcium 114mg 383mg Cardamom
Iron 4.7mg 13.97mg Cardamom
Magnesium 163mg 229mg Cardamom
Phosphorus 290mg 178mg Hazelnut
Potassium 680mg 1119mg Cardamom
Sodium 0mg 18mg Hazelnut
Zinc 2.45mg 7.47mg Cardamom
Copper 1.725mg 0.383mg Hazelnut
Manganese 6.175mg 28mg Cardamom
Selenium 2.4µg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 6.3mg 21mg Cardamom
Vitamin B1 0.643mg 0.198mg Hazelnut
Vitamin B2 0.113mg 0.182mg Cardamom
Vitamin B3 1.8mg 1.102mg Hazelnut
Vitamin B5 0.918mg Hazelnut
Vitamin B6 0.563mg 0.23mg Hazelnut
Folate 113µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Saturated Fat 4.464g 0.68g Cardamom
Monounsaturated Fat 45.652g 0.87g Hazelnut
Polyunsaturated fat 7.92g 0.43g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Cardamom
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Hazelnut
20%
Cardamom
Minerals Daily Need Coverage Score
197%
Hazelnut
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 18mg)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $1.8)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Cardamom
Cardamom is lower in Saturated Fat (difference - 3.784g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 15)
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)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.