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Pistachio vs. Cardamom — In-Depth Nutrition Comparison

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What are the differences between pistachios and cardamom?

  • Pistachios are higher in vitamin B6, copper, vitamin B1, and phosphorus, yet cardamom is higher in manganese, iron, fiber, zinc, and calcium.
  • Cardamom's daily need coverage for manganese is 1165% more.
  • Pistachios have 9 times more saturated fat than cardamom. While pistachios have 5.907g of saturated fat, cardamom has only 0.68g.
  • The glycemic index of cardamom is lower.

We used Nuts, pistachio nuts, raw and Spices, cardamom types in this article.

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +239.4%
Contains more PhosphorusPhosphorus +175.3%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +89.3%
Contains more CalciumCalcium +264.8%
Contains more IronIron +256.4%
Contains more ZincZinc +239.5%
Contains more ManganeseManganese +2233.3%
~equal in Potassium ~1119mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +339.4%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +639.1%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin B2Vitamin B2 +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 +87.4%
Contains more FatsFats +576.4%
Contains more CarbsCarbs +152%
Contains more WaterWater +89.5%
Contains more OtherOther +94.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +2573.2%
Contains more Poly. FatPolyunsaturated fat +3244.2%
Contains less Sat. FatSaturated fat -88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio 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 Pistachio Cardamom DV% diff.
Manganese 1.2mg 28mg 1165%
Iron 3.92mg 13.97mg 126%
Vitamin B6 1.7mg 0.23mg 113%
Copper 1.3mg 0.383mg 102%
Polyunsaturated fat 14.38g 0.43g 93%
Fiber 10.6g 28g 70%
Fats 45.32g 6.7g 59%
Vitamin B1 0.87mg 0.198mg 56%
Monounsaturated fat 23.257g 0.87g 56%
Zinc 2.2mg 7.47mg 48%
Phosphorus 490mg 178mg 45%
Calcium 105mg 383mg 28%
Magnesium 121mg 229mg 26%
Saturated fat 5.907g 0.68g 24%
Protein 20.16g 10.76g 19%
Vitamin E 2.86mg 19%
Vitamin C 5.6mg 21mg 17%
Carbs 27.17g 68.47g 14%
Folate 51µg 13%
Selenium 7µg 13%
Calories 560kcal 311kcal 12%
Vitamin B5 0.52mg 10%
Vitamin A 26µg 0µg 3%
Potassium 1025mg 1119mg 3%
Vitamin B2 0.16mg 0.182mg 2%
Vitamin B3 1.3mg 1.102mg 1%
Sodium 1mg 18mg 1%
Starch 1.67g 1%
Net carbs 16.57g 40.47g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pistachio
18%
Cardamom
Minerals Daily Need Coverage Score
125%
Pistachio
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 17mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 5.227g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 28)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.