Cardamom vs. Ginger Root
Nutrition comparison of Cardamom and Ginger Root
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
ginger root
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and ginger root:
- Both ginger root and cardamom are high in potassium.
- Cardamom has more thiamin and riboflavin, however, ginger root contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of Vitamin C, calcium, dietary fiber and iron.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Ginger Root (Ginger root, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cardamom is high in calories and ginger root has 74% less calories than cardamom - ginger root has 80 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, cardamom is heavier in protein, much lighter in carbs and heavier in fat compared to ginger root per calorie. Cardamom has a macronutrient ratio of 11:77:12 and for ginger root, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Ginger Root | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 77% | 100% |
| Fat | 12% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and ginger root has 74% less carbohydrates than cardamom - ginger root has 17.8g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Cardamom is an excellent source of dietary fiber and it has 13 times more dietary fiber than ginger root - ginger root has 2g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than ginger root - ginger root has 1.7g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Cardamom is a great source of protein and it has 491% more protein than ginger root - ginger root has 1.8g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Both ginger root and cardamom are low in saturated fat - ginger root has 0.2g 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 320% more Vitamin C than ginger root - ginger root has 5mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin E
Ginger root and cardamom contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Ginger root and cardamom contain similar amounts of Vitamin K - ginger root has 0.1ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin and riboflavin, however, ginger root contains more pantothenic acid and folate. Both cardamom and ginger root contain significant amounts of niacin and Vitamin B6.
| Cardamom | Ginger Root | |
|---|---|---|
| Thiamin | 0.198 MG | 0.025 MG |
| Riboflavin | 0.182 MG | 0.034 MG |
| Niacin | 1.102 MG | 0.75 MG |
| Pantothenic acid | ~ | 0.203 MG |
| Vitamin B6 | 0.23 MG | 0.16 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Cardamom is an excellent source of calcium and it has 22 times more calcium than ginger root - ginger root has 16mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Cardamom is an excellent source of iron and it has 22 times more iron than ginger root - ginger root has 0.6mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both ginger root and cardamom are high in potassium. Cardamom has 170% more potassium than ginger root - ginger root has 415mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cardamom has more alpha linoleic acid (ALA) than ginger root per 100 grams.
| Cardamom | Ginger Root | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.034 G |
| Total | 0.12 G | 0.034 G |
omega 6s
Comparing omega-6 fatty acids, cardamom has more linoleic acid than ginger root per 100 grams.
| Cardamom | Ginger Root | |
|---|---|---|
| linoleic acid | 0.31 G | 0.12 G |
| Total | 0.31 G | 0.12 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 Ginger Root (Ginger root, raw) .
Cardamom g
()
|
Daily Values (%) |
Ginger Root 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 ginger root or cardamom contain more calories in 100 grams?Cardamom is high in calories and ginger root has 70% less calories than cardamom - ginger root has 80 calories in 100g and cardamom has 311 calories.
Does ginger root or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and ginger root has 70% fewer carbohydrates than cardamom - ginger root has 17.8g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does ginger root or cardamom contain more calcium?
Cardamom is a rich source of calcium and it has 22 times more calcium than ginger root - ginger root has 16mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does ginger root or cardamom contain more iron?
Cardamom is an abundant source of iron and it has 22 times more iron than ginger root - ginger root has 0.6mg of iron in 100 grams and cardamom has 14mg of iron.
Does ginger root or cardamom contain more potassium?
Both ginger root and cardamom are high in potassium. Cardamom has 170% more potassium than ginger root - ginger root has 415mg of potassium in 100 grams and cardamom has 1119mg of potassium.