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  6. Dried fruit vs. Nutmeg

Dried fruit vs. Nutmeg — In-Depth Nutrition Comparison

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What are the differences between Dried fruit and Nutmeg?

  • Dried fruit is higher in Vitamin E , Potassium, and Vitamin A RAE, yet Nutmeg is higher in Manganese, Copper, Fiber, Magnesium, Vitamin B1, and Phosphorus.
  • Nutmeg's daily need coverage for Saturated Fat is 130% more.
  • The amount of Saturated Fat in Dried fruit is lower.

We used Apricots, dried, sulfured, uncooked and Spices, nutmeg, ground types in this article.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
3
:
7
Nutmeg
Nutmeg
Contains more Potassium +232%
Contains less Sodium -37.5%
Contains more Selenium +37.5%
Contains more Calcium +234.5%
Contains more Iron +14.3%
Contains more Magnesium +471.9%
Contains more Phosphorus +200%
Contains more Zinc +451.3%
Contains more Copper +199.4%
Contains more Manganese +1134%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Potassium +232%
Contains less Sodium -37.5%
Contains more Selenium +37.5%
Contains more Calcium +234.5%
Contains more Iron +14.3%
Contains more Magnesium +471.9%
Contains more Phosphorus +200%
Contains more Zinc +451.3%
Contains more Copper +199.4%
Contains more Manganese +1134%

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.
Dried fruit
Dried fruit
6
:
4
Nutmeg
Nutmeg
Contains more Vitamin A +3433.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B3 +99.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +200%
Contains more Vitamin B1 +2206.7%
Contains more Vitamin B6 +11.9%
Contains more Folate +660%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +3433.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +29.8%
Contains more Vitamin B3 +99.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +200%
Contains more Vitamin B1 +2206.7%
Contains more Vitamin B6 +11.9%
Contains more Folate +660%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Nutmeg
Nutmeg
Contains more Carbs +27.1%
Contains more Water +395.8%
Contains more Other +10.3%
Contains more Protein +72.3%
Contains more Fats +7019.6%
Equal in Other - 2.33
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Carbs +27.1%
Contains more Water +395.8%
Contains more Other +10.3%
Contains more Protein +72.3%
Contains more Fats +7019.6%
Equal in Other - 2.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Nutmeg
Nutmeg
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +4251.4%
Contains more Polyunsaturated fat +373%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +4251.4%
Contains more Polyunsaturated fat +373%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Nutmeg
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals 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 Dried fruit Nutmeg Opinion
Net carbs 55.34g 28.49g Dried fruit
Protein 3.39g 5.84g Nutmeg
Fats 0.51g 36.31g Nutmeg
Carbs 62.64g 49.29g Dried fruit
Calories 241kcal 525kcal Nutmeg
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 2.99g Nutmeg
Fiber 7.3g 20.8g Nutmeg
Calcium 55mg 184mg Nutmeg
Iron 2.66mg 3.04mg Nutmeg
Magnesium 32mg 183mg Nutmeg
Phosphorus 71mg 213mg Nutmeg
Potassium 1162mg 350mg Dried fruit
Sodium 10mg 16mg Dried fruit
Zinc 0.39mg 2.15mg Nutmeg
Copper 0.343mg 1.027mg Nutmeg
Manganese 0.235mg 2.9mg Nutmeg
Selenium 2.2µg 1.6µg Dried fruit
Vitamin A 3604IU 102IU Dried fruit
Vitamin A RAE 180µg 5µg Dried fruit
Vitamin E 4.33mg 0mg Dried fruit
Vitamin C 1mg 3mg Nutmeg
Vitamin B1 0.015mg 0.346mg Nutmeg
Vitamin B2 0.074mg 0.057mg Dried fruit
Vitamin B3 2.589mg 1.299mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.16mg Nutmeg
Folate 10µg 76µg Nutmeg
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g 25.94g Dried fruit
Monounsaturated Fat 0.074g 3.22g Nutmeg
Polyunsaturated fat 0.074g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38%
Dried fruit
20%
Nutmeg
Minerals Daily Need Coverage Score
44%
Dried fruit
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 50.45g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 25.923g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $4)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.