Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and cardamom:
Both cardamom and salmon are high in calories. Cardamom has 145% more calories than salmon - cardamom has 311 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to cardamom per calorie. Salmon has a macronutrient ratio of 67:0:33 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Salmon | Cardamom | |
---|---|---|
Protein | 67% | 11% |
Carbohydrates | ~ | 77% |
Fat | 33% | 12% |
Alcohol | ~ | ~ |
Cardamom is high in carbohydrates and salmon has less carbohydrates than cardamom - cardamom has 68.5g of total carbs per 100 grams and salmon does not contain significant amounts.
Cardamom is an excellent source of dietary fiber and it has more dietary fiber than salmon - cardamom has 28g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Both cardamom and salmon are high in protein. Salmon has 91% more protein than cardamom - cardamom has 10.8g of protein per 100 grams and salmon has 20.5g of protein.
Both cardamom and salmon are low in saturated fat - cardamom has 0.68g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
Both salmon and cardamom are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cardamom does not contain significant amounts.
Cardamom has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and cardamom does not contain significant amounts.
Cardamom is an excellent source of Vitamin C and it has more Vitamin C than salmon - cardamom has 21mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Salmon has more Vitamin A than cardamom - salmon has 35ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Salmon is an excellent source of Vitamin D and it has more Vitamin D than cardamom - salmon has 435iu of Vitamin D per 100 grams and cardamom does not contain significant amounts.
Salmon has more Vitamin E than cardamom - salmon has 0.4mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Salmon and cardamom contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
Cardamom has more thiamin, however, salmon contains more niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both salmon and cardamom contain significant amounts of riboflavin.
Salmon | Cardamom | |
---|---|---|
Thiamin | 0.08 MG | 0.198 MG |
Riboflavin | 0.105 MG | 0.182 MG |
Niacin | 7.995 MG | 1.102 MG |
Pantothenic acid | 1.03 MG | ~ |
Vitamin B6 | 0.611 MG | 0.23 MG |
Folate | 4 UG | ~ |
Vitamin B12 | 4.15 UG | ~ |
Cardamom is an excellent source of calcium and it has 53 times more calcium than salmon - cardamom has 383mg of calcium per 100 grams and salmon has 7mg of calcium.
Cardamom is an excellent source of iron and it has 35 times more iron than salmon - cardamom has 14mg of iron per 100 grams and salmon has 0.38mg of iron.
Both cardamom and salmon are high in potassium. Cardamom has 206% more potassium than salmon - cardamom has 1119mg of potassium per 100 grams and salmon has 366mg of potassium.
For omega-3 fatty acids, cardamom has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than cardamom per 100 grams.
Salmon | Cardamom | |
---|---|---|
alpha linoleic acid | 0.047 G | 0.12 G |
DHA | 0.333 G | ~ |
EPA | 0.182 G | ~ |
DPA | 0.047 G | ~ |
Total | 0.609 G | 0.12 G |
Comparing omega-6 fatty acids, cardamom has more linoleic acid than salmon per 100 grams.
Salmon | Cardamom | |
---|---|---|
other omega 6 | 0.004 G | ~ |
linoleic acid | 0.081 G | 0.31 G |
Total | 0.085 G | 0.31 G |
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.
Salmon 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 | |||