Whole Wheat Flour vs. Cardamom
Nutrition comparison of Whole Wheat Flour and Cardamom
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
cardamom
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and cardamom:
- Both whole wheat flour and cardamom are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cardamom is an excellent source of Vitamin C and calcium.
- Whole wheat flour has more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cardamom (Spices, cardamom) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and cardamom are high in calories. Whole wheat flour has a little more calories (7%) than cardamom by weight - whole wheat flour has 332 calories per 100 grams and cardamom has 311 calories.
For macronutrient ratios, whole wheat flour is heavier in carbs, lighter in fat and similar to cardamom for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cardamom, 11:77:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Cardamom | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 84% | 77% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and cardamom are high in carbohydrates. Whole wheat flour has a little more carbohydrates (9%) than cardamom by weight - whole wheat flour has 74.5g of total carbs per 100 grams and cardamom has 68.5g of carbohydrates.
dietary fiber
Both whole wheat flour and cardamom are high in dietary fiber. Cardamom has 114% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and cardamom has 28g of dietary fiber.
sugar
Cardamom has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and cardamom does not contain significant amounts.
Protein
protein
Both whole wheat flour and cardamom are high in protein. Whole wheat flour is very similar to whole wheat flour for protein - whole wheat flour has 9.6g of protein per 100 grams and cardamom has 10.8g of protein.
Fat
saturated fat
Both whole wheat flour and cardamom are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - cardamom has 21mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and cardamom contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cardamom does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than cardamom - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cardamom does not contain significant amounts.
Vitamin K
Whole wheat flour and cardamom contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cardamom does not contain significant amounts.
The B Vitamins
Whole wheat flour has more niacin, pantothenic acid and folate. Both whole wheat flour and cardamom contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Whole Wheat Flour | Cardamom | |
|---|---|---|
| Thiamin | 0.297 MG | 0.198 MG |
| Riboflavin | 0.188 MG | 0.182 MG |
| Niacin | 5.347 MG | 1.102 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.191 MG | 0.23 MG |
| Folate | 28 UG | ~ |
Minerals
calcium
Cardamom is an excellent source of calcium and it has 10 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cardamom has 383mg of calcium.
iron
Both whole wheat flour and cardamom are high in iron. Cardamom has 277% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and cardamom has 14mg of iron.
potassium
Both whole wheat flour and cardamom are high in potassium. Cardamom has 184% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and cardamom has 1119mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cardamom (Spices, cardamom) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cardamom g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 whole wheat flour or cardamom contain more calories in 100 grams?Both whole wheat flour and cardamom are high in calories. Whole wheat flour has a little more calories ( 10%) than cardamom by weight - whole wheat flour has 332 calories in 100g and cardamom has 311 calories.
Does whole wheat flour or cardamom have more carbohydrates?
By weight, both whole wheat flour and cardamom are high in carbohydrates. whole wheat flour has a little more carbohydrates ( 10%) than cardamom by weight - whole wheat flour has 74.5g of carbs for 100g and cardamom has 68.5g of carbohydrates.
Does whole wheat flour or cardamom contain more calcium?
Cardamom is a rich source of calcium and it has 10 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and cardamom has 383mg of calcium.
Does whole wheat flour or cardamom contain more iron?
Both whole wheat flour and cardamom are high in iron. Cardamom has 280% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and cardamom has 14mg of iron.
Does whole wheat flour or cardamom contain more potassium?
Both whole wheat flour and cardamom are high in potassium. Cardamom has 180% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and cardamom has 1119mg of potassium.