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  6. Ginger vs. Nutmeg

Ginger vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between Ginger and Nutmeg

  • Ginger contains less Manganese, Copper, Fiber, Magnesium, Iron, Vitamin B1, Phosphorus, Calcium, and Zinc than Nutmeg.
  • Nutmeg's daily need coverage for Saturated Fat is 129% higher.
  • The amount of Saturated Fat in Ginger is lower.

The food types used in this comparison are Ginger root, raw and Spices, nutmeg, ground.

Infographic

Ginger vs Nutmeg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ginger
Ginger
2
:
8
Nutmeg
Nutmeg
Contains more Potassium +18.6%
Contains less Sodium -18.8%
Contains more Calcium +1050%
Contains more Iron +406.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +526.5%
Contains more Zinc +532.4%
Contains more Copper +354.4%
Contains more Manganese +1166.4%
Contains more Selenium +128.6%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Potassium +18.6%
Contains less Sodium -18.8%
Contains more Calcium +1050%
Contains more Iron +406.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +526.5%
Contains more Zinc +532.4%
Contains more Copper +354.4%
Contains more Manganese +1166.4%
Contains more Selenium +128.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ginger
Ginger
4
:
5
Nutmeg
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1284%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +73.2%
Contains more Folate +590.9%
Equal in Vitamin B6 - 0.16
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1284%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +73.2%
Contains more Folate +590.9%
Equal in Vitamin B6 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
1
:
4
Nutmeg
Nutmeg
Contains more Water +1166.3%
Contains more Protein +220.9%
Contains more Fats +4741.3%
Contains more Carbs +177.4%
Contains more Other +202.6%
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more Water +1166.3%
Contains more Protein +220.9%
Contains more Fats +4741.3%
Contains more Carbs +177.4%
Contains more Other +202.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
:
2
Nutmeg
Nutmeg
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +1990.9%
Contains more Polyunsaturated fat +127.3%
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +1990.9%
Contains more Polyunsaturated fat +127.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginger Nutmeg
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginger Nutmeg Opinion
Net carbs 15.77g 28.49g Nutmeg
Protein 1.82g 5.84g Nutmeg
Fats 0.75g 36.31g Nutmeg
Carbs 17.77g 49.29g Nutmeg
Calories 80kcal 525kcal Nutmeg
Sugar 1.7g 2.99g Ginger
Fiber 2g 20.8g Nutmeg
Calcium 16mg 184mg Nutmeg
Iron 0.6mg 3.04mg Nutmeg
Magnesium 43mg 183mg Nutmeg
Phosphorus 34mg 213mg Nutmeg
Potassium 415mg 350mg Ginger
Sodium 13mg 16mg Ginger
Zinc 0.34mg 2.15mg Nutmeg
Copper 0.226mg 1.027mg Nutmeg
Manganese 0.229mg 2.9mg Nutmeg
Selenium 0.7µg 1.6µg Nutmeg
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Vitamin E 0.26mg 0mg Ginger
Vitamin C 5mg 3mg Ginger
Vitamin B1 0.025mg 0.346mg Nutmeg
Vitamin B2 0.034mg 0.057mg Nutmeg
Vitamin B3 0.75mg 1.299mg Nutmeg
Vitamin B5 0.203mg Ginger
Vitamin B6 0.16mg 0.16mg
Folate 11µg 76µg Nutmeg
Vitamin K 0.1µg 0µg Ginger
Tryptophan 0.012mg Ginger
Threonine 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.057mg Ginger
Methionine 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger
Saturated Fat 0.203g 25.94g Ginger
Monounsaturated Fat 0.154g 3.22g Nutmeg
Polyunsaturated fat 0.154g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Ginger
20%
Nutmeg
Minerals Daily Need Coverage Score
23%
Ginger
121%
Nutmeg

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 25.737g)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $5.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.