Pumpkin Seeds vs. Cardamom
Nutrition comparison of Pumpkin Seeds and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and cardamom:
- Both pumpkin seeds and cardamom are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cardamom has 4.4 times less saturated fat than pumpkin seed.
- Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin seed contains more pantothenic acid and folate.
- Cardamom is an excellent source of Vitamin C.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and cardamom are high in calories. Pumpkin seed has 43% more calories than cardamom - pumpkin seed has 446 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to cardamom per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Cardamom | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 46% | 77% |
| Fat | 38% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and cardamom are high in carbohydrates. Cardamom has 27% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both pumpkin seeds and cardamom are high in dietary fiber. Cardamom has 52% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
Protein
protein
Both pumpkin seeds and cardamom are high in protein. Pumpkin seed has 72% more protein than cardamom - pumpkin seed has 18.6g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Cardamom has 4.4 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g 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 69 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin A
Pumpkin seeds and cardamom contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin, riboflavin, niacin and Vitamin B6, however, pumpkin seed contains more pantothenic acid and folate.
| Pumpkin Seeds | Cardamom | |
|---|---|---|
| Thiamin | 0.034 MG | 0.198 MG |
| Riboflavin | 0.052 MG | 0.182 MG |
| Niacin | 0.286 MG | 1.102 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.23 MG |
| Folate | 9 UG | ~ |
Minerals
calcium
Both pumpkin seeds and cardamom are high in calcium. Cardamom has 596% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both pumpkin seeds and cardamom are high in iron. Cardamom has 322% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both pumpkin seeds and cardamom are high in potassium. Cardamom has 22% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and cardamom contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Cardamom | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.12 G |
| Total | 0.077 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cardamom per 100 grams.
| Pumpkin Seeds | Cardamom | |
|---|---|---|
| linoleic acid | 8.759 G | 0.31 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cardamom (Spices, cardamom) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cardamom g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pumpkin seeds or cardamom contain more calories in 100 grams?Both pumpkin seeds and cardamom are high in calories. Pumpkin seed has 40% more calories than cardamom - pumpkin seed has 446 calories in 100g and cardamom has 311 calories.
Does pumpkin seeds or cardamom have more carbohydrates?
By weight, both pumpkin seeds and cardamom are high in carbohydrates. cardamom has 30% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does pumpkin seeds or cardamom contain more calcium?
Both pumpkin seeds and cardamom are high in calcium. Cardamom has 600% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does pumpkin seeds or cardamom contain more iron?
Both pumpkin seeds and cardamom are high in iron. Cardamom has 320% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and cardamom has 14mg of iron.
Does pumpkin seeds or cardamom contain more potassium?
Both pumpkin seeds and cardamom are high in potassium. Cardamom has 20% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and cardamom has 1119mg of potassium.