Watermelon vs. Cardamom
Nutrition comparison of Watermelon and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and cardamom:
- Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, watermelon contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of Vitamin C, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cardamom is high in calories and watermelon has 90% less calories than cardamom - watermelon has 30 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and lighter in fat compared to cardamom per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Cardamom | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 90% | 77% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and watermelon has 89% less carbohydrates than cardamom - watermelon has 7.6g 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 69 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than watermelon - watermelon 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 16 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Both watermelon and cardamom are low in saturated fat - watermelon has 0.02g 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 159% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than cardamom - watermelon has 28ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Watermelon and cardamom contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Watermelon and cardamom contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, watermelon contains more pantothenic acid and folate.
| Watermelon | Cardamom | |
|---|---|---|
| Thiamin | 0.033 MG | 0.198 MG |
| Riboflavin | 0.021 MG | 0.182 MG |
| Niacin | 0.178 MG | 1.102 MG |
| Pantothenic acid | 0.221 MG | ~ |
| Vitamin B6 | 0.045 MG | 0.23 MG |
| Folate | 3 UG | ~ |
Minerals
calcium
Cardamom is an excellent source of calcium and it has 53 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Cardamom is an excellent source of iron and it has 57 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Cardamom is an excellent source of potassium and it has 899% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cardamom has more linoleic acid than watermelon per 100 grams.
| Watermelon | Cardamom | |
|---|---|---|
| linoleic acid | 0.05 G | 0.31 G |
| Total | 0.05 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.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Cardamom (Spices, cardamom) .
Watermelon 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 watermelon or cardamom contain more calories in 100 grams?Cardamom is high in calories and watermelon has 90% less calories than cardamom - watermelon has 30 calories in 100g and cardamom has 311 calories.
Does watermelon or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and watermelon has 90% fewer carbohydrates than cardamom - watermelon has 7.6g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does watermelon or cardamom contain more calcium?
Cardamom is a rich source of calcium and it has 53 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does watermelon or cardamom contain more iron?
Cardamom is an abundant source of iron and it has 57 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and cardamom has 14mg of iron.
Does watermelon or cardamom contain more potassium?
Cardamom is a rich source of potassium and it has 900% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and cardamom has 1119mg of potassium.