Pumpkin Seeds vs. Cardamom

Nutrition comparison of Pumpkin Seeds and Cardamom


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

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

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

  • Both pumpkin seeds and cardamom are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cardamom has 4.4 times less saturated fat than pumpkin seed.
  • Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin seed contains more pantothenic acid and folate.
  • Cardamom is an excellent source of Vitamin C.
Detailed nutritional comparison of pumpkin seeds 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Cardamom src

Calories and Carbs

calories

Both pumpkin seeds and cardamom are high in calories. Pumpkin seed has 43% more calories than cardamom - pumpkin seed has 446 calories per 100 grams and cardamom has 311 calories.

For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to cardamom per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for cardamom, 11:73:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Cardamom
Protein 16% 11%
Carbohydrates 46% 73%
Fat 38% 16%
Alcohol ~ ~

carbohydrates

Both pumpkin seeds and cardamom are high in carbohydrates. Cardamom has 27% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.

dietary fiber

Both pumpkin seeds and cardamom are high in dietary fiber. Cardamom has 52% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.

Protein

protein

Both pumpkin seeds and cardamom are high in protein. Pumpkin seed has 72% more protein than cardamom - pumpkin seed has 18.6g of protein per 100 grams and cardamom has 10.8g of protein.

Fat

saturated fat

Cardamom has 4.4 times less saturated fat than pumpkin seed - pumpkin seed 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 69 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.

Vitamin A

Pumpkin seeds and cardamom contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.

The B Vitamins

Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin seed contains more pantothenic acid and folate.

Pumpkin Seeds Cardamom
Thiamin 0.034 MG 0.198 MG
Riboflavin 0.052 MG 0.182 MG
Niacin 0.286 MG 1.102 MG
Pantothenic acid 0.056 MG ~
Vitamin B6 0.037 MG 0.23 MG
Folate 9 UG ~

Minerals

calcium

Both pumpkin seeds and cardamom are high in calcium. Cardamom has 596% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cardamom has 383mg of calcium.

iron

Both pumpkin seeds and cardamom are high in iron. Cardamom has 322% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and cardamom has 14mg of iron.

potassium

Both pumpkin seeds and cardamom are high in potassium. Cardamom has 22% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and cardamom has 1119mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pumpkin seeds and cardamom contain significant amounts of alpha linoleic acid (ALA).

Pumpkin Seeds Cardamom
alpha linoleic acid 0.077 G 0.12 G
Total 0.077 G 0.12 G

omega 6s

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

Pumpkin Seeds Cardamom
linoleic acid 8.759 G 0.31 G
Total 8.759 G 0.31 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Seeds or Cardamom .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cardamom (Spices, cardamom) .

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FAQ

Does pumpkin seeds or cardamom contain more calories in 100 grams?
Both pumpkin seeds and cardamom are high in calories. Pumpkin seed has 40% more calories than cardamom - pumpkin seed has 446 calories in 100g and cardamom has 311 calories.

Does pumpkin seeds or cardamom have more carbohydrates?
By weight, both pumpkin seeds and cardamom are high in carbohydrates. cardamom has 30% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cardamom has 68.5g of carbohydrates.

Does pumpkin seeds or cardamom contain more calcium?
Both pumpkin seeds and cardamom are high in calcium. Cardamom has 600% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cardamom has 383mg of calcium.

Does pumpkin seeds or cardamom contain more iron?
Both pumpkin seeds and cardamom are high in iron. Cardamom has 320% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and cardamom has 14mg of iron.

Does pumpkin seeds or cardamom contain more potassium?
Both pumpkin seeds and cardamom are high in potassium. Cardamom has 20% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and cardamom has 1119mg of potassium.