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Safflower vs. Cardamom — In-Depth Nutrition Comparison

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What are the differences between safflower and cardamom?

  • Safflower is higher in copper, vitamin B1, vitamin B6, phosphorus, and magnesium, yet cardamom is higher in manganese, iron, calcium, vitamin C, and zinc.
  • Cardamom's daily need coverage for manganese is 1130% more.
  • Safflower has 6 times more vitamin B1 than cardamom. While safflower has 1.163mg of vitamin B1, cardamom has only 0.198mg.

We used Seeds, safflower seed kernels, dried and Spices, cardamom types in this article.

Infographic

Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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 MagnesiumMagnesium +54.1%
Contains more CopperCopper +356.1%
Contains more PhosphorusPhosphorus +261.8%
Contains less SodiumSodium -83.3%
Contains more CalciumCalcium +391%
Contains more PotassiumPotassium +62.9%
Contains more IronIron +185.1%
Contains more ZincZinc +47.9%
Contains more ManganeseManganese +1290.3%
~equal in Selenium ~µg

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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 B1Vitamin B1 +487.4%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +408.7%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 +50.4%
Contains more FatsFats +473.9%
Contains more CarbsCarbs +99.7%
Contains more WaterWater +47.3%
~equal in Other ~5.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 +457.2%
Contains more Poly. FatPolyunsaturated fat +6463.5%
Contains less Sat. FatSaturated fat -81.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Cardamom DV% diff.
Manganese 2.014mg 28mg 1130%
Polyunsaturated fat 28.223g 0.43g 185%
Copper 1.747mg 0.383mg 152%
Iron 4.9mg 13.97mg 113%
Fiber 28g 112%
Vitamin B5 4.03mg 81%
Vitamin B1 1.163mg 0.198mg 80%
Vitamin B6 1.17mg 0.23mg 72%
Phosphorus 644mg 178mg 67%
Fats 38.45g 6.7g 49%
Folate 160µg 40%
Calcium 78mg 383mg 31%
Magnesium 353mg 229mg 30%
Vitamin C 0mg 21mg 23%
Zinc 5.05mg 7.47mg 22%
Vitamin B2 0.415mg 0.182mg 18%
Saturated fat 3.682g 0.68g 14%
Potassium 687mg 1119mg 13%
Carbs 34.29g 68.47g 11%
Protein 16.18g 10.76g 11%
Monounsaturated fat 4.848g 0.87g 10%
Calories 517kcal 311kcal 10%
Vitamin B3 2.284mg 1.102mg 7%
Sodium 3mg 18mg 1%
Net carbs 34.29g 40.47g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower 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
82%
Safflower
18%
Cardamom
Minerals Daily Need Coverage Score
178%
Safflower
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $4.2)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 3.002g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.