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Nutmeg vs. Turmeric — In-Depth Nutrition Comparison

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How are Nutmeg and Turmeric different?

  • Nutmeg is richer in Vitamin B1, and Folate, while Turmeric is higher in Manganese, Iron, Potassium, Copper, Vitamin E , Zinc, and Phosphorus.
  • Turmeric covers your daily need of Manganese 735% more than Nutmeg.
  • Nutmeg contains 14 times more Saturated Fat than Turmeric. Nutmeg contains 25.94g of Saturated Fat, while Turmeric contains 1.838g.

Spices, nutmeg, ground and Spices, turmeric, ground types were used in this article.

Infographic

Nutmeg vs Turmeric 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.
Contains less Sodium -40.7%
Contains more Iron +1709.2%
Contains more Magnesium +13.7%
Contains more Phosphorus +40.4%
Contains more Potassium +494.3%
Contains more Zinc +109.3%
Contains more Copper +26.6%
Contains more Manganese +582.8%
Contains more Selenium +287.5%
Equal in Calcium - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 2063% 149% 129% 184% 4% 123% 434% 2583% 34%
Contains less Sodium -40.7%
Contains more Iron +1709.2%
Contains more Magnesium +13.7%
Contains more Phosphorus +40.4%
Contains more Potassium +494.3%
Contains more Zinc +109.3%
Contains more Copper +26.6%
Contains more Manganese +582.8%
Contains more Selenium +287.5%
Equal in Calcium - 168

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.
Nutmeg
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin B1 +496.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +280%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +163.2%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.35
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
Contains more Vitamin A +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin B1 +496.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +280%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +163.2%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1017.2%
Contains more Protein +65.8%
Contains more Carbs +36.2%
Contains more Water +106.3%
Contains more Other +203.9%
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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more Fats +1017.2%
Contains more Protein +65.8%
Contains more Carbs +36.2%
Contains more Water +106.3%
Contains more Other +203.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +617.1%
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +116%
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
60% 15% 25%
Saturated Fat: 1.838 g
Monounsaturated Fat: 0.449 g
Polyunsaturated fat: 0.756 g
Contains more Monounsaturated Fat +617.1%
Contains less Saturated Fat -92.9%
Contains more Polyunsaturated fat +116%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Turmeric Opinion
Net carbs 28.49g 44.44g Turmeric
Protein 5.84g 9.68g Turmeric
Fats 36.31g 3.25g Nutmeg
Carbs 49.29g 67.14g Turmeric
Calories 525kcal 312kcal Nutmeg
Fructose 0.45g Turmeric
Sugar 2.99g 3.21g Nutmeg
Fiber 20.8g 22.7g Turmeric
Calcium 184mg 168mg Nutmeg
Iron 3.04mg 55mg Turmeric
Magnesium 183mg 208mg Turmeric
Phosphorus 213mg 299mg Turmeric
Potassium 350mg 2080mg Turmeric
Sodium 16mg 27mg Nutmeg
Zinc 2.15mg 4.5mg Turmeric
Copper 1.027mg 1.3mg Turmeric
Manganese 2.9mg 19.8mg Turmeric
Selenium 1.6µg 6.2µg Turmeric
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin E 0mg 4.43mg Turmeric
Vitamin C 3mg 0.7mg Nutmeg
Vitamin B1 0.346mg 0.058mg Nutmeg
Vitamin B2 0.057mg 0.15mg Turmeric
Vitamin B3 1.299mg 1.35mg Turmeric
Vitamin B5 0.542mg Turmeric
Vitamin B6 0.16mg 0.107mg Nutmeg
Folate 76µg 20µg Nutmeg
Vitamin K 0µg 13.4µg Turmeric
Tryptophan 0.17mg Turmeric
Threonine 0.33mg Turmeric
Isoleucine 0.47mg Turmeric
Leucine 0.81mg Turmeric
Lysine 0.38mg Turmeric
Methionine 0.14mg Turmeric
Phenylalanine 0.53mg Turmeric
Valine 0.66mg Turmeric
Histidine 0.15mg Turmeric
Trans Fat 0.056g Nutmeg
Saturated Fat 25.94g 1.838g Turmeric
Monounsaturated Fat 3.22g 0.449g Nutmeg
Polyunsaturated fat 0.35g 0.756g Turmeric
Omega-6 - Gamma-linoleic acid 0.081g Turmeric
Omega-3 - ALA 0.003g Turmeric

Which food is preferable for your diet?

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

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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
20%
Nutmeg
23%
Turmeric
Minerals Daily Need Coverage Score
121%
Nutmeg
575%
Turmeric

Comparison summary

Which food is lower in Saturated Fat?
Turmeric
Turmeric is lower in Saturated Fat (difference - 24.102g)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $3.5)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.