Cardamom vs. Sweet Potatoes
Nutrition comparison of Cardamom and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cardamom
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cardamom and sweet potatoes:
- Both sweet potatoes and cardamom are high in dietary fiber and potassium.
- Cardamom has more thiamin and riboflavin, however, sweet potato contains more pantothenic acid and folate.
- Cardamom is a great source of protein.
- Cardamom is an excellent source of Vitamin C, calcium and iron.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Cardamom (Spices, cardamom) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cardamom is high in calories and sweet potato has 72% less calories than cardamom - sweet potato has 86 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, cardamom is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Cardamom has a macronutrient ratio of 11:77:12 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cardamom | Sweet Potatoes | |
|---|---|---|
| Protein | 11% | 7% |
| Carbohydrates | 77% | 92% |
| Fat | 12% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cardamom is high in carbohydrates and sweet potato has 71% less carbohydrates than cardamom - sweet potato has 20.1g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both sweet potatoes and cardamom are high in dietary fiber. Cardamom has 833% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Cardamom is a great source of protein and it has 585% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Both sweet potatoes and cardamom are low in saturated fat - sweet potato has 0.02g 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 775% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than cardamom - sweet potato has 709ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Sweet potatoes and cardamom contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Sweet potatoes and cardamom contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Cardamom has more thiamin and riboflavin, however, sweet potato contains more pantothenic acid and folate. Both cardamom and sweet potatoes contain significant amounts of niacin and Vitamin B6.
| Cardamom | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.198 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.061 MG |
| Niacin | 1.102 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.23 MG | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Cardamom is an excellent source of calcium and it has 11 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Cardamom is an excellent source of iron and it has 21 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both sweet potatoes and cardamom are high in potassium. Cardamom has 232% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and cardamom has 1119mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cardamom has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cardamom | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.001 G |
| Total | 0.12 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cardamom has more linoleic acid than sweet potato per 100 grams.
| Cardamom | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.31 G | 0.013 G |
| Total | 0.31 G | 0.013 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: Cardamom (Spices, cardamom) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cardamom g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 sweet potatoes or cardamom contain more calories in 100 grams?Cardamom is high in calories and sweet potato has 70% less calories than cardamom - sweet potato has 86 calories in 100g and cardamom has 311 calories.
Does sweet potatoes or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and sweet potato has 70% fewer carbohydrates than cardamom - sweet potato has 20.1g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does sweet potatoes or cardamom contain more calcium?
Cardamom is a rich source of calcium and it has 11 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does sweet potatoes or cardamom contain more iron?
Cardamom is an abundant source of iron and it has 21 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and cardamom has 14mg of iron.
Does sweet potatoes or cardamom contain more potassium?
Both sweet potatoes and cardamom are high in potassium. Cardamom has 230% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and cardamom has 1119mg of potassium.