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.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
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.
Cardamom g
()
|
Daily Values (%) |
Nutmeg 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 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.