Nutmeg vs. Cardamom — In-Depth Nutrition Comparison

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Differences between nutmeg and cardamom

Nutmeg has more copper and vitamin B1, while cardamom has more manganese, iron, zinc, fiber, potassium, vitamin C, and calcium.
Cardamom's daily need coverage for manganese is 1091% higher.
Cardamom contains 38 times less saturated fat than nutmeg. Nutmeg contains 25.94g of saturated fat, while cardamom contains 0.68g.

The food types used in this comparison are Spices, nutmeg, ground and Spices, cardamom.

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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.

Nutmeg

Cardamom

Contains more CopperCopper	+168.1%
Contains more PhosphorusPhosphorus	+19.7%
Contains less SodiumSodium	-11.1%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+25.1%
Contains more CalciumCalcium	+108.2%
Contains more PotassiumPotassium	+219.7%
Contains more IronIron	+359.5%
Contains more ZincZinc	+247.4%
Contains more ManganeseManganese	+865.5%

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.

Nutmeg

Cardamom

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+74.7%
Contains more Vitamin B3Vitamin B3	+17.9%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+600%
Contains more Vitamin B2Vitamin B2	+219.3%
Contains more Vitamin B6Vitamin B6	+43.8%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.9mg	28mg	1091%
Iron	3.04mg	13.97mg	137%
Saturated fat	25.94g	0.68g	115%
Copper	1.027mg	0.383mg	72%
Zinc	2.15mg	7.47mg	48%
Fats	36.31g	6.7g	46%
Fiber	20.8g	28g	29%
Potassium	350mg	1119mg	23%
Vitamin C	3mg	21mg	20%
Calcium	184mg	383mg	20%
Folate	76µg		19%
Vitamin B1	0.346mg	0.198mg	12%
Calories	525kcal	311kcal	11%
Magnesium	183mg	229mg	11%
Protein	5.84g	10.76g	10%
Vitamin B2	0.057mg	0.182mg	10%
Carbs	49.29g	68.47g	6%
Monounsaturated fat	3.22g	0.87g	6%
Phosphorus	213mg	178mg	5%
Vitamin B6	0.16mg	0.23mg	5%
Selenium	1.6µg		3%
Choline	8.8mg		2%
Vitamin A	5µg	0µg	1%
Vitamin B3	1.299mg	1.102mg	1%
Polyunsaturated fat	0.35g	0.43g	1%
Protein per 100 calories	1.1g	3.5g	N/A
Calories per 10 g protein	899kcal	289kcal	N/A
Weight per 100 calories	19g	32g	N/A
Unsaturated / Saturated Fat ratio	0.14	1.9	N/A
Net carbs	28.49g	40.47g	N/A
Sugar	2.99g		N/A
Sodium	16mg	18mg	0%