Chia Seeds vs. Cardamom
Nutrition comparison of Chia Seeds and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and cardamom:
- Both chia seeds and cardamom are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cardamom has 3.9 times less saturated fat than chia seed.
- Cardamom is an excellent source of Vitamin C.
- Chia seed has more thiamin, niacin and folate, however, cardamom contains more Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and cardamom are high in calories. Chia seed has 56% more calories than cardamom - chia seed has 486 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to cardamom for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for cardamom, 11:73:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Cardamom | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 33% | 73% |
| Fat | 54% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and cardamom are high in carbohydrates. Cardamom has 63% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both chia seeds and cardamom are high in dietary fiber. Chia seed has 23% more dietary fiber than cardamom - chia seed has 34.4g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
Protein
protein
Both chia seeds and cardamom are high in protein. Chia seed has 54% more protein than cardamom - chia seed has 16.5g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Cardamom has 3.9 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and cardamom has 0.68g of saturated fat.
trans fat
Both chia seeds and cardamom are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cardamom does not contain significant amounts.
Vitamins
Vitamin C
Cardamom is an excellent source of Vitamin C and it has 12 times more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than cardamom - chia seed has 16.2ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than cardamom - chia seed has 0.5mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, cardamom contains more Vitamin B6. Both chia seeds and cardamom contain significant amounts of riboflavin.
| Chia Seeds | Cardamom | |
|---|---|---|
| Thiamin | 0.62 MG | 0.198 MG |
| Riboflavin | 0.17 MG | 0.182 MG |
| Niacin | 8.83 MG | 1.102 MG |
| Vitamin B6 | ~ | 0.23 MG |
| Folate | 49 UG | ~ |
Minerals
calcium
Both chia seeds and cardamom are high in calcium. Chia seed has 65% more calcium than cardamom - chia seed has 631mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both chia seeds and cardamom are high in iron. Cardamom has 81% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both chia seeds and cardamom are high in potassium. Cardamom has 175% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cardamom per 100 grams.
| Chia Seeds | Cardamom | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.12 G |
| Total | 17.83 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cardamom per 100 grams.
| Chia Seeds | Cardamom | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.31 G |
| Total | 5.928 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 Chia Seeds or Cardamom .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Cardamom (Spices, cardamom) .
Chia Seeds 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 chia seeds or cardamom contain more calories in 100 grams?Both chia seeds and cardamom are high in calories. Chia seed has 60% more calories than cardamom - chia seed has 486 calories in 100g and cardamom has 311 calories.
Does chia seeds or cardamom have more carbohydrates?
By weight, both chia seeds and cardamom are high in carbohydrates. cardamom has 60% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does chia seeds or cardamom contain more calcium?
Both chia seeds and cardamom are high in calcium. Chia seed has 70% more calcium than cardamom - chia seed has 631mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does chia seeds or cardamom contain more iron?
Both chia seeds and cardamom are high in iron. Cardamom has 80% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and cardamom has 14mg of iron.
Does chia seeds or cardamom contain more potassium?
Both chia seeds and cardamom are high in potassium. Cardamom has 180% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and cardamom has 1119mg of potassium.