Sesame Seeds vs. Cardamom
Nutrition comparison of Sesame Seeds and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and cardamom:
- Both sesame seeds and cardamom are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Cardamom is an excellent source of Vitamin C.
- Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and cardamom are high in calories. Sesame seed has 82% more calories than cardamom - sesame seed has 565 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to cardamom for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Cardamom | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 17% | 77% |
| Fat | 72% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and sesame seed has 62% less carbohydrates than cardamom - sesame seed has 25.7g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both sesame seeds and cardamom are high in dietary fiber. Cardamom has 100% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
Protein
protein
Both sesame seeds and cardamom are high in protein. Sesame seed has 58% more protein than cardamom - sesame seed has 17g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and cardamom has 90% less saturated fat than sesame seed - sesame seed has 6.7g 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 more Vitamin C than sesame seed - cardamom has 21mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and cardamom contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both sesame seeds and cardamom contain significant amounts of riboflavin.
| Sesame Seeds | Cardamom | |
|---|---|---|
| Thiamin | 0.803 MG | 0.198 MG |
| Riboflavin | 0.251 MG | 0.182 MG |
| Niacin | 4.581 MG | 1.102 MG |
| Pantothenic acid | 0.051 MG | ~ |
| Vitamin B6 | 0.802 MG | 0.23 MG |
| Folate | 98 UG | ~ |
Minerals
calcium
Both sesame seeds and cardamom are high in calcium. Sesame seed has 158% more calcium than cardamom - sesame seed has 989mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both sesame seeds and cardamom are high in iron. Sesame seed has a little more iron (6%) than cardamom by weight - sesame seed has 14.8mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both sesame seeds and cardamom are high in potassium. Cardamom has 136% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than cardamom per 100 grams.
| Sesame Seeds | Cardamom | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.12 G |
| Total | 0.363 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than cardamom per 100 grams.
| Sesame Seeds | Cardamom | |
|---|---|---|
| linoleic acid | 20.654 G | 0.31 G |
| Total | 20.654 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Cardamom (Spices, cardamom) .
Sesame Seeds g
()
|
Daily Values (%) |
Cardamom g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
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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 sesame seeds or cardamom contain more calories in 100 grams?Both sesame seeds and cardamom are high in calories. Sesame seed has 80% more calories than cardamom - sesame seed has 565 calories in 100g and cardamom has 311 calories.
Does sesame seeds or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and sesame seed has 60% fewer carbohydrates than cardamom - sesame seed has 25.7g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does sesame seeds or cardamom contain more calcium?
Both sesame seeds and cardamom are high in calcium. Sesame seed has 160% more calcium than cardamom - sesame seed has 989mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does sesame seeds or cardamom contain more iron?
Both sesame seeds and cardamom are high in iron. Sesame seed has a little more iron ( 10%) than cardamom by weight - sesame seed has 14.8mg of iron in 100 grams and cardamom has 14mg of iron.
Does sesame seeds or cardamom contain more potassium?
Both sesame seeds and cardamom are high in potassium. Cardamom has 140% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and cardamom has 1119mg of potassium.