Cardamom vs. Mint
Nutrition comparison of Cardamom and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and mint:
- Both cardamom and mint are high in Vitamin C, calcium, dietary fiber, iron and potassium.
- Cardamom has more thiamin, however, mint contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Mint is an excellent source of Vitamin A.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cardamom is high in calories and mint has 77% less calories than cardamom - cardamom has 311 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, cardamom is lighter in protein, heavier in fat and similar to mint for carbs. Cardamom has a macronutrient ratio of 11:73:16 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Mint | |
|---|---|---|
| Protein | 11% | 18% |
| Carbohydrates | 73% | 72% |
| Fat | 16% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and mint has 78% less carbohydrates than cardamom - cardamom has 68.5g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both cardamom and mint are high in dietary fiber. Cardamom has 250% more dietary fiber than mint - cardamom has 28g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
Protein
protein
Cardamom is a great source of protein and it has 187% more protein than mint - cardamom has 10.8g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both cardamom and mint are low in saturated fat - cardamom has 0.68g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both cardamom and mint are high in Vitamin C. Mint has 51% more Vitamin C than cardamom - cardamom has 21mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Mint is an excellent source of Vitamin A and it has more Vitamin A than cardamom - mint has 212ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin, however, mint contains more pantothenic acid and folate. Both cardamom and mint contain significant amounts of riboflavin, niacin and Vitamin B6.
| Cardamom | Mint | |
|---|---|---|
| Thiamin | 0.198 MG | 0.082 MG |
| Riboflavin | 0.182 MG | 0.266 MG |
| Niacin | 1.102 MG | 1.706 MG |
| Pantothenic acid | ~ | 0.338 MG |
| Vitamin B6 | 0.23 MG | 0.129 MG |
| Folate | ~ | 114 UG |
Minerals
calcium
Both cardamom and mint are high in calcium. Cardamom has 58% more calcium than mint - cardamom has 383mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both cardamom and mint are high in iron. Cardamom has 175% more iron than mint - cardamom has 14mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both cardamom and mint are high in potassium. Cardamom has 97% more potassium than mint - cardamom has 1119mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than cardamom per 100 grams.
| Cardamom | Mint | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.435 G |
| Total | 0.12 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, cardamom has more linoleic acid than mint per 100 grams.
| Cardamom | Mint | |
|---|---|---|
| linoleic acid | 0.31 G | 0.069 G |
| Total | 0.31 G | 0.069 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cardamom or Mint .
Cardamom g
()
|
Daily Values (%) |
Mint g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cardamom or mint contain more calories in 100 grams?Cardamom is high in calories and mint has 80% less calories than cardamom - cardamom has 311 calories in 100g and mint has 70 calories.
Does cardamom or mint have more carbohydrates?
By weight, cardamom is high in carbohydrates and mint has 80% fewer carbohydrates than cardamom - cardamom has 68.5g of carbs for 100g and mint has 14.9g of carbohydrates.
Does cardamom or mint contain more calcium?
Both cardamom and mint are high in calcium. Cardamom has 60% more calcium than mint - cardamom has 383mg of calcium in 100 grams and mint has 243mg of calcium.
Does cardamom or mint contain more iron?
Both cardamom and mint are high in iron. Cardamom has 180% more iron than mint - cardamom has 14mg of iron in 100 grams and mint has 5.1mg of iron.
Does cardamom or mint contain more potassium?
Both cardamom and mint are high in potassium. Cardamom has 100% more potassium than mint - cardamom has 1119mg of potassium in 100 grams and mint has 569mg of potassium.