Walnut vs. Cardamom

Nutrition comparison of Walnut and Cardamom


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of walnut versus cardamom (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in walnut and cardamom:

  • Both walnut and cardamom are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Cardamom is an excellent source of Vitamin C.
  • Walnut has more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of walnut and cardamom is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Cardamom src

Calories and Carbs

calories

Both walnut and cardamom are high in calories. Walnut has 110% more calories than cardamom - walnut has 654 calories per 100 grams and cardamom has 311 calories.

For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to cardamom for protein. Walnut has a macronutrient ratio of 9:8:84 and for cardamom, 11:73:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Walnut Cardamom
Protein 9% 11%
Carbohydrates 8% 73%
Fat 84% 16%
Alcohol ~ ~

carbohydrates

Cardamom is high in carbohydrates and walnut has 80% less carbohydrates than cardamom - walnut has 13.7g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.

dietary fiber

Both walnut and cardamom are high in dietary fiber. Cardamom has 318% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.

sugar

Cardamom has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and cardamom does not contain significant amounts.

Protein

protein

Both walnut and cardamom are high in protein. Walnut has 42% more protein than cardamom - walnut has 15.2g of protein per 100 grams and cardamom has 10.8g of protein.

Fat

saturated fat

Walnut is high in saturated fat and cardamom has 89% less saturated fat than walnut - walnut has 6.1g 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 15 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and cardamom has 21mg of Vitamin C.

Vitamin A

Walnut and cardamom contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.

Vitamin E

Walnut has more Vitamin E than cardamom - walnut has 0.7mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.

Vitamin K

Walnut and cardamom contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.

The B Vitamins

Walnut has more pantothenic acid, Vitamin B6 and folate. Both walnut and cardamom contain significant amounts of thiamin, riboflavin and niacin.

Walnut Cardamom
Thiamin 0.341 MG 0.198 MG
Riboflavin 0.15 MG 0.182 MG
Niacin 1.125 MG 1.102 MG
Pantothenic acid 0.57 MG ~
Vitamin B6 0.537 MG 0.23 MG
Folate 98 UG ~

Minerals

calcium

Both walnut and cardamom are high in calcium. Cardamom has 291% more calcium than walnut - walnut has 98mg of calcium per 100 grams and cardamom has 383mg of calcium.

iron

Both walnut and cardamom are high in iron. Cardamom has 380% more iron than walnut - walnut has 2.9mg of iron per 100 grams and cardamom has 14mg of iron.

potassium

Both walnut and cardamom are high in potassium. Cardamom has 154% more potassium than walnut - walnut has 441mg of potassium per 100 grams and cardamom has 1119mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cardamom per 100 grams.

Walnut Cardamom
alpha linoleic acid 9.08 G 0.12 G
Total 9.08 G 0.12 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than cardamom per 100 grams.

Walnut Cardamom
other omega 6 0.063 G ~
linoleic acid 38.093 G 0.31 G
Total 38.156 G 0.31 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 Walnut or Cardamom .

Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Cardamom (Spices, cardamom) .

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FAQ

Does walnut or cardamom contain more calories in 100 grams?
Both walnut and cardamom are high in calories. Walnut has 110% more calories than cardamom - walnut has 654 calories in 100g and cardamom has 311 calories.

Does walnut or cardamom have more carbohydrates?
By weight, cardamom is high in carbohydrates and walnut has 80% fewer carbohydrates than cardamom - walnut has 13.7g of carbs for 100g and cardamom has 68.5g of carbohydrates.

Does walnut or cardamom contain more calcium?
Both walnut and cardamom are high in calcium. Cardamom has 290% more calcium than walnut - walnut has 98mg of calcium in 100 grams and cardamom has 383mg of calcium.

Does walnut or cardamom contain more iron?
Both walnut and cardamom are high in iron. Cardamom has 380% more iron than walnut - walnut has 2.9mg of iron in 100 grams and cardamom has 14mg of iron.

Does walnut or cardamom contain more potassium?
Both walnut and cardamom are high in potassium. Cardamom has 150% more potassium than walnut - walnut has 441mg of potassium in 100 grams and cardamom has 1119mg of potassium.

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