Cardamom vs. Cinnamon
Nutrition comparison of Cardamom and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and cinnamon:
- Both cardamom and cinnamon are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Cardamom has more thiamin and riboflavin, however, cinnamon contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of Vitamin C.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cardamom and cinnamon are high in calories. Cardamom has 26% more calories than cinnamon - cardamom has 311 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cardamom is heavier in protein, lighter in carbs and heavier in fat compared to cinnamon per calorie. Cardamom has a macronutrient ratio of 11:77:12 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Cinnamon | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 77% | 96% |
| Fat | 12% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both cardamom and cinnamon are high in carbohydrates. Cinnamon has 18% more carbohydrates than cardamom - cardamom has 68.5g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both cardamom and cinnamon are high in dietary fiber. Cinnamon has 90% more dietary fiber than cardamom - cardamom has 28g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Cardamom has less sugar than cinnamon - cinnamon has 2.2g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Cardamom is a great source of protein and it has 170% more protein than cinnamon - cardamom has 10.8g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both cardamom and cinnamon are low in saturated fat - cardamom has 0.68g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Cardamom is an excellent source of Vitamin C and it has 453% more Vitamin C than cinnamon - cardamom has 21mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Cinnamon has more Vitamin A than cardamom - cinnamon has 15ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Cinnamon has more Vitamin E than cardamom - cinnamon has 2.3mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Cinnamon has more Vitamin K than cardamom - cinnamon has 31.2ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin and riboflavin, however, cinnamon contains more pantothenic acid and folate. Both cardamom and cinnamon contain significant amounts of niacin and Vitamin B6.
| Cardamom | Cinnamon | |
|---|---|---|
| Thiamin | 0.198 MG | 0.022 MG |
| Riboflavin | 0.182 MG | 0.041 MG |
| Niacin | 1.102 MG | 1.332 MG |
| Pantothenic acid | ~ | 0.358 MG |
| Vitamin B6 | 0.23 MG | 0.158 MG |
| Folate | ~ | 6 UG |
Minerals
calcium
Both cardamom and cinnamon are high in calcium. Cinnamon has 162% more calcium than cardamom - cardamom has 383mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both cardamom and cinnamon are high in iron. Cardamom has 68% more iron than cinnamon - cardamom has 14mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both cardamom and cinnamon are high in potassium. Cardamom has 160% more potassium than cinnamon - cardamom has 1119mg of potassium per 100 grams and cinnamon has 431mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cardamom has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Cardamom | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.011 G |
| Total | 0.12 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cardamom has more linoleic acid than cinnamon per 100 grams.
| Cardamom | Cinnamon | |
|---|---|---|
| linoleic acid | 0.31 G | 0.044 G |
| Total | 0.31 G | 0.044 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.
Cardamom g
()
|
Daily Values (%) |
Cinnamon 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 cinnamon contain more calories in 100 grams?Both cardamom and cinnamon are high in calories. Cardamom has 30% more calories than cinnamon - cardamom has 311 calories in 100g and cinnamon has 247 calories.
Does cardamom or cinnamon have more carbohydrates?
By weight, both cardamom and cinnamon are high in carbohydrates. cinnamon has 20% more carbohydrates than cardamom - cardamom has 68.5g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does cardamom or cinnamon contain more calcium?
Both cardamom and cinnamon are high in calcium. Cinnamon has 160% more calcium than cardamom - cardamom has 383mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does cardamom or cinnamon contain more iron?
Both cardamom and cinnamon are high in iron. Cardamom has 70% more iron than cinnamon - cardamom has 14mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does cardamom or cinnamon contain more potassium?
Both cardamom and cinnamon are high in potassium. Cardamom has 160% more potassium than cinnamon - cardamom has 1119mg of potassium in 100 grams and cinnamon has 431mg of potassium.