Flaxseeds vs. Cardamom
Nutrition comparison of Flaxseeds and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and cardamom:
- Both flaxseeds and cardamom are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Cardamom has 4.3 times less saturated fat than flaxseed.
- Cardamom is an excellent source of Vitamin C.
- Flaxseed has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and cardamom are high in calories. Flaxseed has 72% more calories than cardamom - flaxseed has 534 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to cardamom for protein. Flaxseeds has a macronutrient ratio of 13:20:67 and for cardamom, 11:73:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Cardamom | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 20% | 73% |
| Fat | 67% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and flaxseed has 58% less carbohydrates than cardamom - flaxseed has 28.9g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both flaxseeds and cardamom are high in dietary fiber. Cardamom is very similar to flaxseed for dietary fiber - flaxseed has 27.3g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Both flaxseeds and cardamom are high in protein. Flaxseed has 70% more protein than cardamom - flaxseed has 18.3g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Cardamom has 4.3 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and cardamom has 0.68g of saturated fat.
Vitamins
Vitamin C
Cardamom is an excellent source of Vitamin C and it has 34 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin E
Flaxseeds and cardamom contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Flaxseeds and cardamom contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid and folate. Both flaxseeds and cardamom contain significant amounts of riboflavin and Vitamin B6.
| Flaxseeds | Cardamom | |
|---|---|---|
| Thiamin | 1.644 MG | 0.198 MG |
| Riboflavin | 0.161 MG | 0.182 MG |
| Niacin | 3.08 MG | 1.102 MG |
| Pantothenic acid | 0.985 MG | ~ |
| Vitamin B6 | 0.473 MG | 0.23 MG |
| Folate | 87 UG | ~ |
Minerals
calcium
Both flaxseeds and cardamom are high in calcium. Cardamom has 50% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both flaxseeds and cardamom are high in iron. Cardamom has 144% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both flaxseeds and cardamom are high in potassium. Cardamom has 38% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than cardamom per 100 grams.
| Flaxseeds | Cardamom | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.12 G |
| Total | 22.813 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cardamom per 100 grams.
| Flaxseeds | Cardamom | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.31 G |
| Total | 5.91 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.
Flaxseeds g
()
|
Daily Values (%) |
Cardamom g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or cardamom contain more calories in 100 grams?Both flaxseeds and cardamom are high in calories. Flaxseed has 70% more calories than cardamom - flaxseed has 534 calories in 100g and cardamom has 311 calories.
Does flaxseeds or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and flaxseed has 60% fewer carbohydrates than cardamom - flaxseed has 28.9g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does flaxseeds or cardamom contain more calcium?
Both flaxseeds and cardamom are high in calcium. Cardamom has 50% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does flaxseeds or cardamom contain more iron?
Both flaxseeds and cardamom are high in iron. Cardamom has 140% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and cardamom has 14mg of iron.
Does flaxseeds or cardamom contain more potassium?
Both flaxseeds and cardamom are high in potassium. Cardamom has 40% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and cardamom has 1119mg of potassium.