Cardamom vs. Nutmeg

Nutrition comparison of Cardamom and Nutmeg


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

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

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

  • Both cardamom and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
  • Cardamom has more riboflavin, however, nutmeg contains more folate.
  • Cardamom is a great source of protein.
  • Cardamom is an excellent source of Vitamin C.
Detailed nutritional comparison of cardamom and nutmeg 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: Cardamom (Spices, cardamom) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.


Image of Cardamom src
Image of Nutmeg src

Calories and Carbs

calories

Both cardamom and nutmeg are high in calories. Nutmeg has 69% more calories than cardamom - cardamom has 311 calories per 100 grams and nutmeg has 525 calories.

For macronutrient ratios, cardamom is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Cardamom has a macronutrient ratio of 11:77:12 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cardamom Nutmeg
Protein 11% 3%
Carbohydrates 77% 37%
Fat 12% 60%
Alcohol ~ ~

carbohydrates

Both cardamom and nutmeg are high in carbohydrates. Cardamom has 39% more carbohydrates than nutmeg - cardamom has 68.5g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.

dietary fiber

Both cardamom and nutmeg are high in dietary fiber. Cardamom has 35% more dietary fiber than nutmeg - cardamom has 28g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.

sugar

Cardamom has less sugar than nutmeg - nutmeg has 3g of sugar per 100 grams and cardamom does not contain significant amounts.

Protein

protein

Cardamom is a great source of protein and it has 84% more protein than nutmeg - cardamom has 10.8g of protein per 100 grams and nutmeg has 5.8g of protein.

Fat

saturated fat

Nutmeg is high in saturated fat and cardamom has 97% less saturated fat than nutmeg - cardamom has 0.68g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.

Vitamins

Vitamin C

Cardamom is an excellent source of Vitamin C and it has 600% more Vitamin C than nutmeg - cardamom has 21mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.

Vitamin A

Nutmeg and cardamom contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.

The B Vitamins

Cardamom has more riboflavin, however, nutmeg contains more folate. Both cardamom and nutmeg contain significant amounts of thiamin, niacin and Vitamin B6.

Cardamom Nutmeg
Thiamin 0.198 MG 0.346 MG
Riboflavin 0.182 MG 0.057 MG
Niacin 1.102 MG 1.299 MG
Vitamin B6 0.23 MG 0.16 MG
Folate ~ 76 UG

Minerals

calcium

Both cardamom and nutmeg are high in calcium. Cardamom has 108% more calcium than nutmeg - cardamom has 383mg of calcium per 100 grams and nutmeg has 184mg of calcium.

iron

Both cardamom and nutmeg are high in iron. Cardamom has 360% more iron than nutmeg - cardamom has 14mg of iron per 100 grams and nutmeg has 3mg of iron.

potassium

Both cardamom and nutmeg are high in potassium. Cardamom has 220% more potassium than nutmeg - cardamom has 1119mg of potassium per 100 grams and nutmeg has 350mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cardamom and nutmeg contain significant amounts of linoleic acid.

Cardamom Nutmeg
linoleic acid 0.31 G 0.35 G
Total 0.31 G 0.35 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: Cardamom (Spices, cardamom) and Nutmeg (Spices, nutmeg, ground) .

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FAQ

Does cardamom or nutmeg contain more calories in 100 grams?
Both cardamom and nutmeg are high in calories. Nutmeg has 70% more calories than cardamom - cardamom has 311 calories in 100g and nutmeg has 525 calories.

Does cardamom or nutmeg have more carbohydrates?
By weight, both cardamom and nutmeg are high in carbohydrates. cardamom has 40% more carbohydrates than nutmeg - cardamom has 68.5g of carbs for 100g and nutmeg has 49.3g of carbohydrates.

Does cardamom or nutmeg contain more calcium?
Both cardamom and nutmeg are high in calcium. Cardamom has 110% more calcium than nutmeg - cardamom has 383mg of calcium in 100 grams and nutmeg has 184mg of calcium.

Does cardamom or nutmeg contain more iron?
Both cardamom and nutmeg are high in iron. Cardamom has 360% more iron than nutmeg - cardamom has 14mg of iron in 100 grams and nutmeg has 3mg of iron.

Does cardamom or nutmeg contain more potassium?
Both cardamom and nutmeg are high in potassium. Cardamom has 220% more potassium than nutmeg - cardamom has 1119mg of potassium in 100 grams and nutmeg has 350mg of potassium.

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