Apple vs. Cardamom
Nutrition comparison of Apple and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cardamom:
- Both cardamom and apple are high in dietary fiber.
- Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, apple contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of Vitamin C, calcium, iron and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cardamom is high in calories and apple has 83% less calories than cardamom - cardamom has 311 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to cardamom per calorie. Apple has a macronutrient ratio of 2:96:3 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cardamom | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 96% | 77% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and apple has 80% less carbohydrates than cardamom - cardamom has 68.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both cardamom and apple are high in dietary fiber. Cardamom has 10 times more dietary fiber than apple - cardamom has 28g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Cardamom has less sugar than apple - apple has 10.4g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Cardamom is a great source of protein and it has 40 times more protein than apple - cardamom has 10.8g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both cardamom and apple are low in saturated fat - cardamom has 0.68g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Cardamom is an excellent source of Vitamin C and it has 357% more Vitamin C than apple - cardamom has 21mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and cardamom contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Apple and cardamom contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Apple and cardamom contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, apple contains more pantothenic acid and folate.
| Apple | Cardamom | |
|---|---|---|
| Thiamin | 0.017 MG | 0.198 MG |
| Riboflavin | 0.026 MG | 0.182 MG |
| Niacin | 0.091 MG | 1.102 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.23 MG |
| Folate | 3 UG | ~ |
Minerals
calcium
Cardamom is an excellent source of calcium and it has 62 times more calcium than apple - cardamom has 383mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cardamom is an excellent source of iron and it has 115 times more iron than apple - cardamom has 14mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cardamom is an excellent source of potassium and it has 946% more potassium than apple - cardamom has 1119mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cardamom has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Cardamom | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.12 G |
| Total | 0.009 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, cardamom has more linoleic acid than apple per 100 grams.
| Apple | Cardamom | |
|---|---|---|
| linoleic acid | 0.043 G | 0.31 G |
| Total | 0.043 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.
Apple 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 cardamom or apple contain more calories in 100 grams?Cardamom is high in calories and apple has 80% less calories than cardamom - cardamom has 311 calories in 100g and apple has 52 calories.
Does cardamom or apple have more carbohydrates?
By weight, cardamom is high in carbohydrates and apple has 80% fewer carbohydrates than cardamom - cardamom has 68.5g of carbs for 100g and apple has 13.8g of carbohydrates.
Does cardamom or apple contain more calcium?
Cardamom is a rich source of calcium and it has 62 times more calcium than apple - cardamom has 383mg of calcium in 100 grams and apple has 6mg of calcium.
Does cardamom or apple contain more iron?
Cardamom is an abundant source of iron and it has 115 times more iron than apple - cardamom has 14mg of iron in 100 grams and apple has 0.12mg of iron.
Does cardamom or apple contain more potassium?
Cardamom is a rich source of potassium and it has 950% more potassium than apple - cardamom has 1119mg of potassium in 100 grams and apple has 107mg of potassium.