Cardamom vs. Garlic
Nutrition comparison of Cardamom and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and garlic:
- Both garlic and cardamom are high in Vitamin C, calcium, calories, carbohydrates, dietary fiber and potassium.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of iron.
- Garlic has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and cardamom are high in calories. Cardamom has 109% more calories than garlic - garlic has 149 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, cardamom is lighter in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Cardamom has a macronutrient ratio of 11:77:12 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Garlic | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 77% | 82% |
| Fat | 12% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and cardamom are high in carbohydrates. Cardamom has 107% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both garlic and cardamom are high in dietary fiber. Cardamom has 12 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Garlic and cardamom contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Cardamom is a great source of protein and it has 69% more protein than garlic - garlic has 6.4g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Both garlic and cardamom are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and cardamom has 0.68g of saturated fat.
Vitamins
Vitamin C
Both garlic and cardamom are high in Vitamin C. Garlic has 49% more Vitamin C than cardamom - garlic has 31.2mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin A
Garlic and cardamom contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Garlic and cardamom contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Garlic and cardamom contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Garlic has more pantothenic acid, Vitamin B6 and folate. Both cardamom and garlic contain significant amounts of thiamin, riboflavin and niacin.
| Cardamom | Garlic | |
|---|---|---|
| Thiamin | 0.198 MG | 0.2 MG |
| Riboflavin | 0.182 MG | 0.11 MG |
| Niacin | 1.102 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | 0.23 MG | 1.235 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Both garlic and cardamom are high in calcium. Cardamom has 112% more calcium than garlic - garlic has 181mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Cardamom is an excellent source of iron and it has 722% more iron than garlic - garlic has 1.7mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both garlic and cardamom are high in potassium. Cardamom has 179% more potassium than garlic - garlic has 401mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cardamom has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Cardamom | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.02 G |
| Total | 0.12 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both cardamom and garlic contain significant amounts of linoleic acid.
| Cardamom | Garlic | |
|---|---|---|
| linoleic acid | 0.31 G | 0.229 G |
| Total | 0.31 G | 0.229 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.
Cardamom g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 garlic or cardamom contain more calories in 100 grams?Both garlic and cardamom are high in calories. Cardamom has 110% more calories than garlic - garlic has 149 calories in 100g and cardamom has 311 calories.
Does garlic or cardamom have more carbohydrates?
By weight, both garlic and cardamom are high in carbohydrates. cardamom has 110% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does garlic or cardamom contain more calcium?
Both garlic and cardamom are high in calcium. Cardamom has 110% more calcium than garlic - garlic has 181mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does garlic or cardamom contain more iron?
Cardamom is an abundant source of iron and it has 720% more iron than garlic - garlic has 1.7mg of iron in 100 grams and cardamom has 14mg of iron.
Does garlic or cardamom contain more potassium?
Both garlic and cardamom are high in potassium. Cardamom has 180% more potassium than garlic - garlic has 401mg of potassium in 100 grams and cardamom has 1119mg of potassium.