Coconut vs. Cardamom
Nutrition comparison of Coconut and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and cardamom:
- Both coconut and cardamom are high in calories, dietary fiber, iron and potassium.
- Cardamom has more thiamin, riboflavin and Vitamin B6, however, coconut contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and cardamom are high in calories. Coconut has 14% more calories than cardamom - coconut has 354 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to cardamom per calorie. Coconut has a macronutrient ratio of 4:16:80 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Cardamom | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 16% | 77% |
| Fat | 80% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and coconut has 78% less carbohydrates than cardamom - coconut has 15.2g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both coconut and cardamom are high in dietary fiber. Cardamom has 211% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Cardamom is a great source of protein and it has 223% more protein than coconut - coconut has 3.3g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Coconut is high in saturated fat and cardamom has 98% less saturated fat than coconut - coconut has 29.7g 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 536% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin E
Coconut and cardamom contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Coconut and cardamom contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin, riboflavin and Vitamin B6, however, coconut contains more pantothenic acid and folate. Both coconut and cardamom contain significant amounts of niacin.
| Coconut | Cardamom | |
|---|---|---|
| Thiamin | 0.066 MG | 0.198 MG |
| Riboflavin | 0.02 MG | 0.182 MG |
| Niacin | 0.54 MG | 1.102 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.054 MG | 0.23 MG |
| Folate | 26 UG | ~ |
Minerals
calcium
Cardamom is an excellent source of calcium and it has 26 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both coconut and cardamom are high in iron. Cardamom has 475% more iron than coconut - coconut has 2.4mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both coconut and cardamom are high in potassium. Cardamom has 214% more potassium than coconut - coconut has 356mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both coconut and cardamom contain significant amounts of linoleic acid.
| Coconut | Cardamom | |
|---|---|---|
| linoleic acid | 0.366 G | 0.31 G |
| Total | 0.366 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.
Coconut 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 coconut or cardamom contain more calories in 100 grams?Both coconut and cardamom are high in calories. Coconut has 10% more calories than cardamom - coconut has 354 calories in 100g and cardamom has 311 calories.
Does coconut or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and coconut has 80% fewer carbohydrates than cardamom - coconut has 15.2g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does coconut or cardamom contain more calcium?
Cardamom is a rich source of calcium and it has 26 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does coconut or cardamom contain more iron?
Both coconut and cardamom are high in iron. Cardamom has 480% more iron than coconut - coconut has 2.4mg of iron in 100 grams and cardamom has 14mg of iron.
Does coconut or cardamom contain more potassium?
Both coconut and cardamom are high in potassium. Cardamom has 210% more potassium than coconut - coconut has 356mg of potassium in 100 grams and cardamom has 1119mg of potassium.