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Flour vs. Cardamom — In-Depth Nutrition Comparison

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What are the differences between flour and cardamom?

  • Flour is higher in vitamin B1 and vitamin B3, yet cardamom is higher in manganese, iron, fiber, zinc, magnesium, calcium, potassium, and copper.
  • Cardamom's daily need coverage for manganese is 1188% more.
  • Flour has 5 times more vitamin B3 than cardamom. While flour has 5.904mg of vitamin B3, cardamom has only 1.102mg.
  • The glycemic index of cardamom is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Spices, cardamom types in this article.

Infographic

Flour 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.
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +940.9%
Contains more CalciumCalcium +2453.3%
Contains more PotassiumPotassium +945.8%
Contains more IronIron +201.1%
Contains more CopperCopper +166%
Contains more ZincZinc +967.1%
Contains more PhosphorusPhosphorus +64.8%
Contains more ManganeseManganese +4005.6%

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.
Flour
8
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +296.5%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +435.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +422.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 CarbsCarbs +11.5%
Contains more WaterWater +44%
Contains more FatsFats +583.7%
Contains more OtherOther +1158.7%
~equal in Protein ~10.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 less Sat. FatSaturated fat -77.2%
Contains more Mono. FatMonounsaturated fat +900%
~equal in Polyunsaturated fat ~0.43g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Cardamom DV% diff.
Manganese 0.682mg 28mg 1188%
Iron 4.64mg 13.97mg 117%
Fiber 2.7g 28g 101%
Selenium 33.9µg 62%
Zinc 0.7mg 7.47mg 62%
Magnesium 22mg 229mg 49%
Vitamin B1 0.785mg 0.198mg 49%
Folate 183µg 46%
Calcium 15mg 383mg 37%
Potassium 107mg 1119mg 30%
Vitamin B3 5.904mg 1.102mg 30%
Copper 0.144mg 0.383mg 27%
Vitamin B2 0.494mg 0.182mg 24%
Vitamin C 0mg 21mg 23%
Vitamin B6 0.044mg 0.23mg 14%
Phosphorus 108mg 178mg 10%
Fats 0.98g 6.7g 9%
Vitamin B5 0.438mg 9%
Calories 364kcal 311kcal 3%
Carbs 76.31g 68.47g 3%
Choline 10.4mg 2%
Saturated fat 0.155g 0.68g 2%
Monounsaturated fat 0.087g 0.87g 2%
Protein 10.33g 10.76g 1%
Sodium 2mg 18mg 1%
Net carbs 73.61g 40.47g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Polyunsaturated fat 0.413g 0.43g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
18%
Cardamom
Minerals Daily Need Coverage Score
59%
Flour
496%
Cardamom

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 0.525g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $4)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 72)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.