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Saffron vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between Saffron and Nutmeg

  • Saffron has more Manganese, Iron, Vitamin C, Vitamin B6, Potassium, and Magnesium, however, Nutmeg has more Copper, Fiber, and Vitamin B1.
  • Saffron's daily need coverage for Manganese is 1109% more.
  • Saffron has 27 times more Vitamin C than Nutmeg. Saffron has 80.8mg of Vitamin C, while Nutmeg has 3mg.
  • Saffron is lower in Saturated Fat.

The food varieties used in the comparison are Spices, saffron and Spices, nutmeg, ground.

Infographic

Saffron 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.
:
4
Nutmeg
Contains more Iron +265.1%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Potassium +392.6%
Contains more Manganese +879.6%
Contains more Selenium +250%
Contains more Calcium +65.8%
Contains less Sodium -89.2%
Contains more Zinc +97.2%
Contains more Copper +213.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Iron +265.1%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Potassium +392.6%
Contains more Manganese +879.6%
Contains more Selenium +250%
Contains more Calcium +65.8%
Contains less Sodium -89.2%
Contains more Zinc +97.2%
Contains more Copper +213.1%

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.
:
3
Nutmeg
Contains more Vitamin A +419.6%
Contains more Vitamin C +2593.3%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%
Contains more Vitamin B1 +200.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 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 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin A +419.6%
Contains more Vitamin C +2593.3%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%
Contains more Vitamin B1 +200.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Nutmeg
Contains more Protein +95.7%
Contains more Carbs +32.6%
Contains more Water +91%
Contains more Other +133.9%
Contains more Fats +520.7%
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
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 Protein +95.7%
Contains more Carbs +32.6%
Contains more Water +91%
Contains more Other +133.9%
Contains more Fats +520.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Nutmeg
Contains less Saturated Fat -93.9%
Contains more Polyunsaturated fat +490.6%
Contains more Monounsaturated Fat +650.6%
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -93.9%
Contains more Polyunsaturated fat +490.6%
Contains more Monounsaturated Fat +650.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Nutmeg Opinion
Net carbs 61.47g 28.49g Saffron
Protein 11.43g 5.84g Saffron
Fats 5.85g 36.31g Nutmeg
Carbs 65.37g 49.29g Saffron
Calories 310kcal 525kcal Nutmeg
Sugar 2.99g Saffron
Fiber 3.9g 20.8g Nutmeg
Calcium 111mg 184mg Nutmeg
Iron 11.1mg 3.04mg Saffron
Magnesium 264mg 183mg Saffron
Phosphorus 252mg 213mg Saffron
Potassium 1724mg 350mg Saffron
Sodium 148mg 16mg Nutmeg
Zinc 1.09mg 2.15mg Nutmeg
Copper 0.328mg 1.027mg Nutmeg
Manganese 28.408mg 2.9mg Saffron
Selenium 5.6µg 1.6µg Saffron
Vitamin A 530IU 102IU Saffron
Vitamin A RAE 27µg 5µg Saffron
Vitamin C 80.8mg 3mg Saffron
Vitamin B1 0.115mg 0.346mg Nutmeg
Vitamin B2 0.267mg 0.057mg Saffron
Vitamin B3 1.46mg 1.299mg Saffron
Vitamin B6 1.01mg 0.16mg Saffron
Folate 93µg 76µg Saffron
Saturated Fat 1.586g 25.94g Saffron
Omega-3 - DPA 0.006g 0g Saffron
Monounsaturated Fat 0.429g 3.22g Nutmeg
Polyunsaturated fat 2.067g 0.35g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
60%
Saffron
20%
Nutmeg
Minerals Daily Need Coverage Score
479%
Saffron
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Saffron
Saffron is lower in Saturated Fat (difference - 24.354g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $3.8)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 132mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 70)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.