Cardamom vs. Cocoa Powder
Nutrition comparison of Cardamom and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and cocoa powder:
- Both cocoa powder and cardamom are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cardamom has more thiamin, however, cocoa powder contains more pantothenic acid and folate.
- Cardamom is an excellent source of Vitamin C.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and cardamom are high in calories. Cardamom has 36% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, cardamom is lighter in protein, much heavier in carbs and lighter in fat compared to cocoa powder per calorie. Cardamom has a macronutrient ratio of 11:77:12 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Cocoa Powder | |
|---|---|---|
| Protein | 11% | 19% |
| Carbohydrates | 77% | 54% |
| Fat | 12% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and cardamom are high in carbohydrates. Cardamom has 18% more carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both cocoa powder and cardamom are high in dietary fiber. Cocoa powder has 32% more dietary fiber than cardamom - cocoa powder has 37g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than cocoa powder - cocoa powder has 1.8g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Both cocoa powder and cardamom are high in protein. Cocoa powder has 82% more protein than cardamom - cocoa powder has 19.6g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and cardamom has 92% less saturated fat than cocoa powder - cocoa powder has 8.1g 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 cocoa powder - cardamom has 21mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and cardamom contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Cocoa powder and cardamom contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin, however, cocoa powder contains more pantothenic acid and folate. Both cardamom and cocoa powder contain significant amounts of riboflavin, niacin and Vitamin B6.
| Cardamom | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.198 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.241 MG |
| Niacin | 1.102 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | 0.23 MG | 0.118 MG |
| Folate | ~ | 32 UG |
Minerals
calcium
Both cocoa powder and cardamom are high in calcium. Cardamom has 199% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both cocoa powder and cardamom are high in iron. Cocoa powder is very similar to cocoa powder for iron - cocoa powder has 13.9mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both cocoa powder and cardamom are high in potassium. Cocoa powder has 53% more potassium than - cocoa powder has 1524mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cardamom and cocoa powder contain significant amounts of linoleic acid.
| Cardamom | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.31 G | 0.44 G |
| Total | 0.31 G | 0.44 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: Cardamom (Spices, cardamom) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Cardamom g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
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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 cocoa powder or cardamom contain more calories in 100 grams?Both cocoa powder and cardamom are high in calories. Cardamom has 40% more calories than cocoa powder - cocoa powder has 228 calories in 100g and cardamom has 311 calories.
Does cocoa powder or cardamom have more carbohydrates?
By weight, both cocoa powder and cardamom are high in carbohydrates. cardamom has 20% more carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does cocoa powder or cardamom contain more calcium?
Both cocoa powder and cardamom are high in calcium. Cardamom has 200% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does cocoa powder or cardamom contain more iron?
Both cocoa powder and cardamom are high in iron. Cocoa powder is very similar to cocoa powder for iron - cocoa powder has 13.9mg of iron in 100 grams and cardamom has 14mg of iron.
Does cocoa powder or cardamom contain more potassium?
Both cocoa powder and cardamom are high in potassium. Cocoa powder has 50% more potassium than - cocoa powder has 1524mg of potassium in 100 grams and cardamom has 1119mg of potassium.