Whole Wheat Flour vs. Cardamom

Nutrition comparison of Whole Wheat Flour and Cardamom


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

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

For a quick recap of significant nutrients and differences in whole wheat flour and cardamom:

  • Both whole wheat flour and cardamom are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cardamom is an excellent source of Vitamin C and calcium.
  • Whole wheat flour has more niacin, pantothenic acid and folate.
Detailed nutritional comparison of whole wheat flour 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Cardamom src

Calories and Carbs

calories

Both whole wheat flour and cardamom are high in calories. Whole wheat flour has a little more calories (7%) than cardamom by weight - whole wheat flour has 332 calories per 100 grams and cardamom has 311 calories.

For macronutrient ratios, whole wheat flour is heavier in carbs, lighter in fat and similar to cardamom for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cardamom, 11:73:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Cardamom
Protein 11% 11%
Carbohydrates 84% 73%
Fat 5% 16%
Alcohol ~ ~

carbohydrates

Both whole wheat flour and cardamom are high in carbohydrates. Whole wheat flour has a little more carbohydrates (9%) than cardamom by weight - whole wheat flour has 74.5g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.

dietary fiber

Both whole wheat flour and cardamom are high in dietary fiber. Cardamom has 114% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.

sugar

Cardamom has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and cardamom does not contain significant amounts.

Protein

protein

Both whole wheat flour and cardamom are high in protein. Whole wheat flour is very similar to whole wheat flour for protein - whole wheat flour has 9.6g of protein per 100 grams and cardamom has 10.8g of protein.

Fat

saturated fat

Both whole wheat flour and cardamom are low in saturated fat - whole wheat flour has 0.43g 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 more Vitamin C than whole wheat flour - cardamom has 21mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Whole wheat flour and cardamom contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.

Vitamin E

Whole wheat flour has more Vitamin E than cardamom - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.

Vitamin K

Whole wheat flour and cardamom contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.

The B Vitamins

Whole wheat flour has more niacin, pantothenic acid and folate. Both whole wheat flour and cardamom contain significant amounts of thiamin, riboflavin and Vitamin B6.

Whole Wheat Flour Cardamom
Thiamin 0.297 MG 0.198 MG
Riboflavin 0.188 MG 0.182 MG
Niacin 5.347 MG 1.102 MG
Pantothenic acid 1.011 MG ~
Vitamin B6 0.191 MG 0.23 MG
Folate 28 UG ~

Minerals

calcium

Cardamom is an excellent source of calcium and it has 10 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cardamom has 383mg of calcium.

iron

Both whole wheat flour and cardamom are high in iron. Cardamom has 277% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and cardamom has 14mg of iron.

potassium

Both whole wheat flour and cardamom are high in potassium. Cardamom has 184% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and cardamom has 1119mg of potassium.




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 Whole Wheat Flour or Cardamom .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cardamom (Spices, cardamom) .

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FAQ

Does whole wheat flour or cardamom contain more calories in 100 grams?
Both whole wheat flour and cardamom are high in calories. Whole wheat flour has a little more calories ( 10%) than cardamom by weight - whole wheat flour has 332 calories in 100g and cardamom has 311 calories.

Does whole wheat flour or cardamom have more carbohydrates?
By weight, both whole wheat flour and cardamom are high in carbohydrates. whole wheat flour has a little more carbohydrates ( 10%) than cardamom by weight - whole wheat flour has 74.5g of carbs for 100g and cardamom has 68.5g of carbohydrates.

Does whole wheat flour or cardamom contain more calcium?
Cardamom is a rich source of calcium and it has 10 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and cardamom has 383mg of calcium.

Does whole wheat flour or cardamom contain more iron?
Both whole wheat flour and cardamom are high in iron. Cardamom has 280% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and cardamom has 14mg of iron.

Does whole wheat flour or cardamom contain more potassium?
Both whole wheat flour and cardamom are high in potassium. Cardamom has 180% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and cardamom has 1119mg of potassium.