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  6. Turmeric vs. Cardamom

Turmeric vs. Cardamom — In-Depth Nutrition Comparison

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How are turmeric and cardamom different?

  • Turmeric is higher in iron, copper, potassium, and phosphorus; however, cardamom is richer in manganese, zinc, vitamin C, calcium, fiber, and vitamin B1.
  • Daily need coverage for iron for turmeric is 513% higher.
  • Turmeric contains 3 times more copper than cardamom. While turmeric contains 1.3mg of copper, cardamom contains only 0.383mg.

Spices, turmeric, ground and Spices, cardamom are the varieties used in this article.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 PotassiumPotassium +85.9%
Contains more IronIron +293.7%
Contains more CopperCopper +239.4%
Contains more PhosphorusPhosphorus +68%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +10.1%
Contains more CalciumCalcium +128%
Contains more ZincZinc +66%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +41.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 0% 0% 89% 15% 35% 25% 33% 25% 0% 34% 15%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +22.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B1Vitamin B1 +241.4%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B6Vitamin B6 +115%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Cardamom DV% diff.
Iron 55mg 13.97mg 513%
Manganese 19.8mg 28mg 357%
Copper 1.3mg 0.383mg 102%
Vitamin E 4.43mg 30%
Potassium 2080mg 1119mg 28%
Zinc 4.5mg 7.47mg 27%
Vitamin C 0.7mg 21mg 23%
Calcium 168mg 383mg 22%
Fiber 22.7g 28g 21%
Phosphorus 299mg 178mg 17%
Vitamin B1 0.058mg 0.198mg 12%
Selenium 6.2µg 11%
Vitamin B5 0.542mg 11%
Vitamin K 13.4µg 11%
Vitamin B6 0.107mg 0.23mg 9%
Choline 49.2mg 9%
Fats 3.25g 6.7g 5%
Magnesium 208mg 229mg 5%
Folate 20µg 5%
Saturated fat 1.838g 0.68g 5%
Protein 9.68g 10.76g 2%
Vitamin B2 0.15mg 0.182mg 2%
Vitamin B3 1.35mg 1.102mg 2%
Polyunsaturated fat 0.756g 0.43g 2%
Monounsaturated fat 0.449g 0.87g 1%
Fructose 0.45g 1%
Calories 312kcal 311kcal 0%
Protein per 100 calories 3.1g 3.5g N/A
Calories per 10 g protein 322kcal 289kcal N/A
Weight per 100 calories 32g 32g N/A
Unsaturated / Saturated Fat ratio 0.66 1.9 N/A
Net carbs 44.44g 40.47g N/A
Carbs 67.14g 68.47g 0%
Sugar 3.21g N/A
Sodium 27mg 18mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 WaterWater +55.2%
Contains more OtherOther +22.3%
Contains more ProteinProtein +11.2%
Contains more FatsFats +106.2%
~equal in Carbs ~68.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 Poly. FatPolyunsaturated fat +75.8%
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +93.8%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.