Almond Butter vs. Cardamom
Nutrition comparison of Almond Butter and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and cardamom:
- Both almond butter and cardamom are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Cardamom has more thiamin and Vitamin B6, however, almond butter contains more riboflavin, niacin, pantothenic acid and folate.
- Cardamom is an excellent source of Vitamin C.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and cardamom are high in calories. Almond butter has 97% more calories than cardamom - almond butter has 614 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, almond butter is much lighter in carbs, much heavier in fat and similar to cardamom for protein. Almond butter has a macronutrient ratio of 13:11:76 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Cardamom | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 11% | 77% |
| Fat | 76% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and almond butter has 73% less carbohydrates than cardamom - almond butter has 18.8g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both almond butter and cardamom are high in dietary fiber. Cardamom has 172% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Both almond butter and cardamom are high in protein. Almond butter has 95% more protein than cardamom - almond butter has 21g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and cardamom has 90% less saturated fat than almond butter - almond butter has 6.6g 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 almond butter - cardamom has 21mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and cardamom contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than cardamom - almond butter has 24.2mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin and Vitamin B6, however, almond butter contains more riboflavin, niacin, pantothenic acid and folate.
| Almond Butter | Cardamom | |
|---|---|---|
| Thiamin | 0.041 MG | 0.198 MG |
| Riboflavin | 0.939 MG | 0.182 MG |
| Niacin | 3.155 MG | 1.102 MG |
| Pantothenic acid | 0.318 MG | ~ |
| Vitamin B6 | 0.103 MG | 0.23 MG |
| Folate | 53 UG | ~ |
Minerals
calcium
Both almond butter and cardamom are high in calcium. Cardamom has a little more calcium (10%) than almond butter by weight - almond butter has 347mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both almond butter and cardamom are high in iron. Cardamom has 300% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both almond butter and cardamom are high in potassium. Cardamom has 50% more potassium than almond butter - almond butter has 748mg 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 almond butter per 100 grams.
| Almond Butter | Cardamom | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.12 G |
| Total | 0.007 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than cardamom per 100 grams.
| Almond Butter | Cardamom | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.31 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Cardamom (Spices, cardamom) .
Almond Butter g
()
|
Daily Values (%) |
Cardamom 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 almond butter or cardamom contain more calories in 100 grams?Both almond butter and cardamom are high in calories. Almond butter has 100% more calories than cardamom - almond butter has 614 calories in 100g and cardamom has 311 calories.
Does almond butter or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and almond butter has 70% fewer carbohydrates than cardamom - almond butter has 18.8g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does almond butter or cardamom contain more calcium?
Both almond butter and cardamom are high in calcium. Cardamom has a little more calcium ( 10%) than almond butter by weight - almond butter has 347mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does almond butter or cardamom contain more iron?
Both almond butter and cardamom are high in iron. Cardamom has 300% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and cardamom has 14mg of iron.
Does almond butter or cardamom contain more potassium?
Both almond butter and cardamom are high in potassium. Cardamom has 50% more potassium than almond butter - almond butter has 748mg of potassium in 100 grams and cardamom has 1119mg of potassium.