Cardamom vs. Ginger
Nutrition comparison of Cardamom and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and ginger:
- Both cardamom and ginger are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cardamom has 74% less saturated fat than ginger.
- Cardamom has more thiamin, however, ginger contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Cardamom is an excellent source of Vitamin C.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cardamom and ginger are high in calories. Ginger has a little more calories (8%) than cardamom by weight - cardamom has 311 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, cardamom is similar to ginger for protein, carbs and fat. Cardamom has a macronutrient ratio of 11:77:12 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Ginger | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 77% | 75% |
| Fat | 12% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both cardamom and ginger are high in carbohydrates. Cardamom is very similar to cardamom for carbohydrates - cardamom has 68.5g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both cardamom and ginger are high in dietary fiber. Cardamom has 99% more dietary fiber than ginger - cardamom has 28g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Cardamom has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Both cardamom and ginger are high in protein. Cardamom has 20% more protein than ginger - cardamom has 10.8g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Cardamom has 74% less saturated fat than ginger - cardamom has 0.68g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Cardamom is an excellent source of Vitamin C and it has 29 times more Vitamin C than ginger - cardamom has 21mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and cardamom contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Ginger and cardamom contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin, however, ginger contains more niacin, pantothenic acid, Vitamin B6 and folate. Both cardamom and ginger contain significant amounts of riboflavin.
| Cardamom | Ginger | |
|---|---|---|
| Thiamin | 0.198 MG | 0.046 MG |
| Riboflavin | 0.182 MG | 0.17 MG |
| Niacin | 1.102 MG | 9.62 MG |
| Pantothenic acid | ~ | 0.477 MG |
| Vitamin B6 | 0.23 MG | 0.626 MG |
| Folate | ~ | 13 UG |
Minerals
calcium
Both cardamom and ginger are high in calcium. Cardamom has 236% more calcium than ginger - cardamom has 383mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both cardamom and ginger are high in iron. Ginger has 42% more iron than cardamom - cardamom has 14mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both cardamom and ginger are high in potassium. Ginger has 32% more potassium than - cardamom has 1119mg of potassium per 100 grams and ginger has 1320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cardamom and ginger contain significant amounts of alpha linoleic acid (ALA).
| Cardamom | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.223 G |
| Total | 0.12 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than cardamom per 100 grams.
| Cardamom | Ginger | |
|---|---|---|
| linoleic acid | 0.31 G | 0.706 G |
| Total | 0.31 G | 0.706 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 (%) |
Ginger 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 cardamom or ginger contain more calories in 100 grams?Both cardamom and ginger are high in calories. Ginger has a little more calories ( 10%) than cardamom by weight - cardamom has 311 calories in 100g and ginger has 335 calories.
Does cardamom or ginger have more carbohydrates?
By weight, both cardamom and ginger are high in carbohydrates. cardamom is very similar to cardamom for carbohydrates - cardamom has 68.5g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does cardamom or ginger contain more calcium?
Both cardamom and ginger are high in calcium. Cardamom has 240% more calcium than ginger - cardamom has 383mg of calcium in 100 grams and ginger has 114mg of calcium.
Does cardamom or ginger contain more iron?
Both cardamom and ginger are high in iron. Ginger has 40% more iron than cardamom - cardamom has 14mg of iron in 100 grams and ginger has 19.8mg of iron.
Does cardamom or ginger contain more potassium?
Both cardamom and ginger are high in potassium. Ginger has 30% more potassium than - cardamom has 1119mg of potassium in 100 grams and ginger has 1320mg of potassium.