Cornmeal vs. Cardamom
Nutrition comparison of Cornmeal and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and cardamom:
- Both cornmeal and cardamom are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cardamom has more riboflavin, however, cornmeal contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Cardamom is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and cardamom are high in calories. Cornmeal has 23% more calories than cardamom - cornmeal has 384 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, cornmeal is similar to cardamom for protein, carbs and fat. Cornmeal has a macronutrient ratio of 10:76:14 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Cardamom | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 76% | 77% |
| Fat | 14% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and cardamom are high in carbohydrates. Cornmeal has a little more carbohydrates (6%) than cardamom by weight - cornmeal has 72.9g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both cornmeal and cardamom are high in dietary fiber. Cardamom has 198% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Both cornmeal and cardamom are high in protein. Cornmeal is very similar to cornmeal for protein - cornmeal has 9.9g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Cornmeal and cardamom contain similar amounts of saturated fat - cornmeal has 1g 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 more Vitamin C than cornmeal - cardamom has 21mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than cardamom - cornmeal has 0.37mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Cornmeal and cardamom contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more riboflavin, however, cornmeal contains more niacin, pantothenic acid, Vitamin B6 and folate. Both cornmeal and cardamom contain significant amounts of thiamin.
| Cornmeal | Cardamom | |
|---|---|---|
| Thiamin | 0.3 MG | 0.198 MG |
| Riboflavin | 0.093 MG | 0.182 MG |
| Niacin | 2.47 MG | 1.102 MG |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | 0.23 MG |
| Folate | 34 UG | ~ |
Minerals
calcium
Cardamom is an excellent source of calcium and it has 62 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both cornmeal and cardamom are high in iron. Cardamom has 367% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both cornmeal and cardamom are high in potassium. Cardamom has 248% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and cardamom contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Cardamom | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.12 G |
| Total | 0.06 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than cardamom per 100 grams.
| Cornmeal | Cardamom | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.31 G |
| Total | 2.325 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.
Cornmeal 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 cornmeal or cardamom contain more calories in 100 grams?Both cornmeal and cardamom are high in calories. Cornmeal has 20% more calories than cardamom - cornmeal has 384 calories in 100g and cardamom has 311 calories.
Does cornmeal or cardamom have more carbohydrates?
By weight, both cornmeal and cardamom are high in carbohydrates. cornmeal has a little more carbohydrates ( 10%) than cardamom by weight - cornmeal has 72.9g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does cornmeal or cardamom contain more calcium?
Cardamom is a rich source of calcium and it has 62 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does cornmeal or cardamom contain more iron?
Both cornmeal and cardamom are high in iron. Cardamom has 370% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and cardamom has 14mg of iron.
Does cornmeal or cardamom contain more potassium?
Both cornmeal and cardamom are high in potassium. Cardamom has 250% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and cardamom has 1119mg of potassium.