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  6. Coriander vs. Cardamom

Coriander vs. Cardamom — In-Depth Nutrition Comparison

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Differences between coriander and cardamom

  • Coriander has more vitamin A, while cardamom has more manganese, iron, fiber, zinc, magnesium, calcium, phosphorus, potassium, and copper.
  • Cardamom's daily need coverage for manganese is 1199% higher.
  • Cardamom has a lower glycemic index. The glycemic index of cardamom is 0, while the glycemic index of coriander is 32.

The food types used in this comparison are Coriander (cilantro) leaves, raw and Spices, cardamom.

Infographic

Coriander 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +780.8%
Contains more CalciumCalcium +471.6%
Contains more PotassiumPotassium +114.8%
Contains more IronIron +689.3%
Contains more CopperCopper +70.2%
Contains more ZincZinc +1394%
Contains more PhosphorusPhosphorus +270.8%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +6472.8%

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 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
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 CVitamin C +28.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +195.5%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B6Vitamin B6 +54.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.102mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Cardamom DV% diff.
Manganese 0.426mg 28mg 1199%
Vitamin K 310µg 258%
Iron 1.77mg 13.97mg 153%
Fiber 2.8g 28g 101%
Zinc 0.5mg 7.47mg 63%
Magnesium 26mg 229mg 48%
Vitamin A 337µg 0µg 37%
Calcium 67mg 383mg 32%
Carbs 3.67g 68.47g 22%
Phosphorus 48mg 178mg 19%
Potassium 521mg 1119mg 18%
Copper 0.225mg 0.383mg 18%
Protein 2.13g 10.76g 17%
Vitamin E 2.5mg 17%
Folate 62µg 16%
Calories 23kcal 311kcal 14%
Vitamin B1 0.067mg 0.198mg 11%
Vitamin B5 0.57mg 11%
Fats 0.52g 6.7g 10%
Vitamin C 27mg 21mg 7%
Vitamin B6 0.149mg 0.23mg 6%
Saturated fat 0.014g 0.68g 3%
Polyunsaturated fat 0.04g 0.43g 3%
Selenium 0.9µg 2%
Vitamin B2 0.162mg 0.182mg 2%
Choline 12.8mg 2%
Sodium 46mg 18mg 1%
Monounsaturated fat 0.275g 0.87g 1%
Protein per 100 calories 9.3g 3.5g N/A
Calories per 10 g protein 108kcal 289kcal N/A
Weight per 100 calories 435g 32g N/A
Unsaturated / Saturated Fat ratio 23 1.9 N/A
Net carbs 0.87g 40.47g N/A
Sugar 0.87g N/A
Vitamin B3 1.114mg 1.102mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 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 +1013.6%
Contains more ProteinProtein +405.2%
Contains more FatsFats +1188.5%
Contains more CarbsCarbs +1765.7%
Contains more OtherOther +293.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 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 -97.9%
Contains more Mono. FatMonounsaturated fat +216.4%
Contains more Poly. FatPolyunsaturated fat +975%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.