Cardamom vs. Fennel
Nutrition comparison of Cardamom and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and fennel:
- Both fennel and cardamom are high in calcium, dietary fiber and potassium.
- Cardamom has more thiamin, riboflavin and Vitamin B6, however, fennel contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of Vitamin C and iron.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cardamom is high in calories and fennel has 90% less calories than cardamom - fennel has 31 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, cardamom is lighter in carbs, heavier in fat and similar to fennel for protein. Cardamom has a macronutrient ratio of 11:77:12 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Fennel | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 77% | 81% |
| Fat | 12% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and fennel has 89% less carbohydrates than cardamom - fennel has 7.3g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both fennel and cardamom are high in dietary fiber. Cardamom has 803% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than fennel - fennel has 3.9g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Cardamom is a great source of protein and it has 768% more protein than fennel - fennel has 1.2g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Both fennel and cardamom are low in saturated fat - fennel has 0.09g 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 75% more Vitamin C than fennel - fennel has 12mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin A
Fennel has more Vitamin A than cardamom - fennel has 48ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Fennel has more Vitamin E than cardamom - fennel has 0.58mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Fennel has more Vitamin K than cardamom - fennel has 62.8ug 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, fennel contains more pantothenic acid and folate. Both cardamom and fennel contain significant amounts of niacin.
| Cardamom | Fennel | |
|---|---|---|
| Thiamin | 0.198 MG | 0.01 MG |
| Riboflavin | 0.182 MG | 0.032 MG |
| Niacin | 1.102 MG | 0.64 MG |
| Pantothenic acid | ~ | 0.232 MG |
| Vitamin B6 | 0.23 MG | 0.047 MG |
| Folate | ~ | 27 UG |
Minerals
calcium
Both fennel and cardamom are high in calcium. Cardamom has 682% more calcium than fennel - fennel has 49mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Cardamom is an excellent source of iron and it has 18 times more iron than fennel - fennel has 0.73mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both fennel and cardamom are high in potassium. Cardamom has 170% more potassium than fennel - fennel has 414mg 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 fennel contain significant amounts of linoleic acid.
| Cardamom | Fennel | |
|---|---|---|
| linoleic acid | 0.31 G | 0.169 G |
| Total | 0.31 G | 0.169 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 (%) |
Fennel 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 fennel or cardamom contain more calories in 100 grams?Cardamom is high in calories and fennel has 90% less calories than cardamom - fennel has 31 calories in 100g and cardamom has 311 calories.
Does fennel or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and fennel has 90% fewer carbohydrates than cardamom - fennel has 7.3g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does fennel or cardamom contain more calcium?
Both fennel and cardamom are high in calcium. Cardamom has 680% more calcium than fennel - fennel has 49mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does fennel or cardamom contain more iron?
Cardamom is an abundant source of iron and it has 18 times more iron than fennel - fennel has 0.73mg of iron in 100 grams and cardamom has 14mg of iron.
Does fennel or cardamom contain more potassium?
Both fennel and cardamom are high in potassium. Cardamom has 170% more potassium than fennel - fennel has 414mg of potassium in 100 grams and cardamom has 1119mg of potassium.