Greek Yogurt vs. Cardamom

Nutrition comparison of Greek Yogurt and Cardamom

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

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

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

  • Both greek yogurt and cardamom are high in calcium and protein.
  • Cardamom has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more pantothenic acid, folate and Vitamin B12.
  • Cardamom is an excellent source of Vitamin C, dietary fiber, iron and potassium.
  • Greek yogurt has signficantly more Vitamin A than cardamom.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Cardamom src

Calories and Carbs

calories

Cardamom is high in calories and greek yogurt has 77% less calories than cardamom - greek yogurt has 73 calories per 100 grams and cardamom has 311 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to cardamom per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Cardamom
Protein 55% 11%
Carbohydrates 22% 77%
Fat 24% 12%
Alcohol ~ ~

carbohydrates

Cardamom is high in carbohydrates and greek yogurt has 94% less carbohydrates than cardamom - greek yogurt has 3.9g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.

dietary fiber

Cardamom is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - cardamom has 28g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Cardamom has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and cardamom does not contain significant amounts.

Protein

protein

Both greek yogurt and cardamom are high in protein. Greek yogurt is very similar to greek yogurt for protein - greek yogurt has 10g of protein per 100 grams and cardamom has 10.8g of protein.

Fat

saturated fat

Greek yogurt and cardamom contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and cardamom has 0.68g of saturated fat.

trans fat

Both greek yogurt and cardamom are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cardamom does not contain significant amounts.

cholesterol

Cardamom has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and cardamom does not contain significant amounts.

Vitamins

Vitamin C

Cardamom is an excellent source of Vitamin C and it has 25 times more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than cardamom - greek yogurt has 90ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.

Vitamin E

Greek yogurt and cardamom contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.

Vitamin K

Greek yogurt and cardamom contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.

The B Vitamins

Cardamom has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more pantothenic acid, folate and Vitamin B12. Both greek yogurt and cardamom contain significant amounts of riboflavin.

Greek Yogurt Cardamom
Thiamin 0.044 MG 0.198 MG
Riboflavin 0.233 MG 0.182 MG
Niacin 0.197 MG 1.102 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 0.23 MG
Folate 12 UG ~
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and cardamom are high in calcium. Cardamom has 233% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and cardamom has 383mg of calcium.

iron

Cardamom is an excellent source of iron and it has 348 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and cardamom has 14mg of iron.

potassium

Cardamom is an excellent source of potassium and it has 694% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Cardamom
alpha linoleic acid 0.007 G 0.12 G
Total 0.007 G 0.12 G

omega 6s

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

Greek Yogurt Cardamom
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.31 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cardamom (Spices, cardamom) .

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FAQ

Does greek yogurt or cardamom contain more calories in 100 grams?
Cardamom is high in calories and greek yogurt has 80% less calories than cardamom - greek yogurt has 73 calories in 100g and cardamom has 311 calories.

Is greek yogurt or cardamom better for protein?
Both greek yogurt and cardamom are high in protein. Greek yogurt is very similar to greek yogurt for protein - greek yogurt has 10g of protein per 100 grams and cardamom has 10.8g of protein.

Does greek yogurt or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than cardamom - greek yogurt has 3.9g of carbs for 100g and cardamom has 68.5g of carbohydrates.

Does greek yogurt or cardamom contain more calcium?
Both greek yogurt and cardamom are high in calcium. Cardamom has 230% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and cardamom has 383mg of calcium.

Does greek yogurt or cardamom contain more iron?
Cardamom is an abundant source of iron and it has 348 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and cardamom has 14mg of iron.

Does greek yogurt or cardamom contain more potassium?
Cardamom is a rich source of potassium and it has 690% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and cardamom has 1119mg of potassium.