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Cumin vs. Nutmeg — In-Depth Nutrition Comparison

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How are Cumin and Nutmeg different?

  • Cumin is higher in Iron, Calcium, Magnesium, Potassium, Phosphorus, Zinc, Vitamin B1, and Vitamin E , however, Nutmeg is richer in Fiber.
  • Daily need coverage for Iron from Cumin is 792% higher.
  • Cumin has less Saturated Fat.

Spices, cumin seed and Spices, nutmeg, ground are the varieties used in this article.

Infographic

Cumin vs Nutmeg infographic
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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.
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Nutmeg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +406%
Contains more PotassiumPotassium +410.9%
Contains more IronIron +2082.9%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +134.3%
Contains more ManganeseManganese +14.9%
Contains more SeleniumSelenium +225%
Contains more CopperCopper +18.5%
Contains less SodiumSodium -90.5%

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.
Cumin
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 76% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Nutmeg
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +156.7%
Contains more Vitamin AVitamin A +1145.1%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +473.7%
Contains more Vitamin B3Vitamin B3 +252.5%
Contains more Vitamin B6Vitamin B6 +171.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +180.7%
Contains more FolateFolate +660%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
3
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Nutmeg
2
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 ProteinProtein +205%
Contains more WaterWater +29.4%
Contains more OtherOther +227%
Contains more FatsFats +63%
Contains more CarbsCarbs +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
3
8% 74% 17%
Saturated Fat: Sat. Fat 1.535 g
Monounsaturated Fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Nutmeg
0
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated Fat -94.1%
Contains more Mono. FatMonounsaturated Fat +336%
Contains more Poly. FatPolyunsaturated fat +836.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Nutmeg Opinion
Calories 375kcal 525kcal Nutmeg
Protein 17.81g 5.84g Cumin
Fats 22.27g 36.31g Nutmeg
Vitamin C 7.7mg 3mg Cumin
Net carbs 33.74g 28.49g Cumin
Carbs 44.24g 49.29g Nutmeg
Magnesium 366mg 183mg Cumin
Calcium 931mg 184mg Cumin
Potassium 1788mg 350mg Cumin
Iron 66.36mg 3.04mg Cumin
Sugar 2.25g 2.99g Cumin
Fiber 10.5g 20.8g Nutmeg
Copper 0.867mg 1.027mg Nutmeg
Zinc 4.8mg 2.15mg Cumin
Phosphorus 499mg 213mg Cumin
Sodium 168mg 16mg Nutmeg
Vitamin A 1270IU 102IU Cumin
Vitamin A RAE 64µg 5µg Cumin
Vitamin E 3.33mg 0mg Cumin
Manganese 3.333mg 2.9mg Cumin
Selenium 5.2µg 1.6µg Cumin
Vitamin B1 0.628mg 0.346mg Cumin
Vitamin B2 0.327mg 0.057mg Cumin
Vitamin B3 4.579mg 1.299mg Cumin
Vitamin B6 0.435mg 0.16mg Cumin
Vitamin K 5.4µg 0µg Cumin
Folate 10µg 76µg Nutmeg
Choline 24.7mg 8.8mg Cumin
Saturated Fat 1.535g 25.94g Cumin
Monounsaturated Fat 14.04g 3.22g Cumin
Polyunsaturated fat 3.279g 0.35g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
48%
Cumin
18%
Nutmeg
Minerals Daily Need Coverage Score
431%
Cumin
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 152mg)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 24.405g)
Which food is cheaper?
Cumin
Cumin is cheaper (difference - $2)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
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)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.