Apple vs. Cardamom

Nutrition comparison of Apple and Cardamom


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus cardamom (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and cardamom:

  • Both cardamom and apple are high in dietary fiber.
  • Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, apple contains more pantothenic acid and folate.
  • Cardamom is a great source of protein.
  • Cardamom is an excellent source of Vitamin C, calcium, iron and potassium.
Detailed nutritional comparison of apple and cardamom is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Cardamom src

Calories and Carbs

calories

Cardamom is high in calories and apple has 83% less calories than cardamom - cardamom has 311 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to cardamom per calorie. Apple has a macronutrient ratio of 2:96:3 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Cardamom
Protein 2% 11%
Carbohydrates 96% 77%
Fat 3% 12%
Alcohol ~ ~

carbohydrates

Cardamom is high in carbohydrates and apple has 80% less carbohydrates than cardamom - cardamom has 68.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both cardamom and apple are high in dietary fiber. Cardamom has 10 times more dietary fiber than apple - cardamom has 28g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Cardamom has less sugar than apple - apple has 10.4g of sugar per 100 grams and cardamom does not contain significant amounts.



Protein

protein

Cardamom is a great source of protein and it has 40 times more protein than apple - cardamom has 10.8g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both cardamom and apple are low in saturated fat - cardamom has 0.68g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Cardamom is an excellent source of Vitamin C and it has 357% more Vitamin C than apple - cardamom has 21mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Apple and cardamom contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.

Vitamin E

Apple and cardamom contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.

Vitamin K

Apple and cardamom contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.

The B Vitamins

Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, apple contains more pantothenic acid and folate.

Apple Cardamom
Thiamin 0.017 MG 0.198 MG
Riboflavin 0.026 MG 0.182 MG
Niacin 0.091 MG 1.102 MG
Pantothenic acid 0.061 MG ~
Vitamin B6 0.041 MG 0.23 MG
Folate 3 UG ~

Minerals

calcium

Cardamom is an excellent source of calcium and it has 62 times more calcium than apple - cardamom has 383mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Cardamom is an excellent source of iron and it has 115 times more iron than apple - cardamom has 14mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Cardamom is an excellent source of potassium and it has 946% more potassium than apple - cardamom has 1119mg of potassium per 100 grams and apple has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cardamom has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Cardamom
alpha linoleic acid 0.009 G 0.12 G
Total 0.009 G 0.12 G

omega 6s

Comparing omega-6 fatty acids, cardamom has more linoleic acid than apple per 100 grams.

Apple Cardamom
linoleic acid 0.043 G 0.31 G
Total 0.043 G 0.31 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cardamom (Spices, cardamom) .

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