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Fenugreek vs Nutmeg - In-Depth Nutrition Comparison

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The main differences between Fenugreek and Nutmeg

  • Fenugreek is richer in Iron, Vitamin B6, Vitamin B2, Fiber, Potassium, Phosphorus, Copper, and Selenium, yet Nutmeg is richer in Manganese.
  • Daily need coverage for Iron from Fenugreek is 381% higher.
  • Fenugreek contains 6 times more Vitamin B2 than Nutmeg. Fenugreek contains 0.366mg of Vitamin B2, while Nutmeg contains 0.057mg.
  • Fenugreek contains less Saturated Fat.

Food types used in this article are Spices, fenugreek seed and Spices, nutmeg, ground.

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Fenugreek 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1003%
Contains more Potassium +120%
Contains more Zinc +16.3%
Contains more Phosphorus +39%
Contains less Sodium -76.1%
Equal in Calcium - 184
Equal in Magnesium - 183
Equal in Copper - 1.027
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1258% 53% 68% 137% 370% 69% 127% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 114% 56% 31% 131% 343% 59% 92% 3%
Contains more Iron +1003%
Contains more Potassium +120%
Contains more Zinc +16.3%
Contains more Phosphorus +39%
Contains less Sodium -76.1%
Equal in Calcium - 184
Equal in Magnesium - 183
Equal in Copper - 1.027

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Nutmeg
Contains more Vitamin B2 +542.1%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B6 +275%
Contains more Vitamin A +70%
Contains more Folate +33.3%
Equal in Vitamin C - 3
Equal in Vitamin B1 - 0.346
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 4% 0% 0% 81% 85% 31% 0% 139% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 0% 0% 87% 14% 25% 0% 37% 0% 0% 57%
Contains more Vitamin B2 +542.1%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B6 +275%
Contains more Vitamin A +70%
Contains more Folate +33.3%
Equal in Vitamin C - 3
Equal in Vitamin B1 - 0.346

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Fenugreek
20
Nutmeg
Mineral Summary Score
261
Fenugreek
103
Nutmeg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Fenugreek
35%
Nutmeg
Carbohydrates
58%
Fenugreek
49%
Nutmeg
Fats
30%
Fenugreek
168%
Nutmeg

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fenugreek Nutmeg
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 51mg)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Fenugreek
Fenugreek is lower in Saturated Fat (difference - 24.48g)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $4.4)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Fenugreek Nutmeg Opinion
Calories 323 525 Nutmeg
Protein 23 5.84 Fenugreek
Fats 6.41 36.31 Nutmeg
Vitamin C 3 3
Carbs 58.35 49.29 Fenugreek
Cholesterol 0 0
Vitamin D 0 0
Iron 33.53 3.04 Fenugreek
Calcium 176 184 Nutmeg
Potassium 770 350 Fenugreek
Magnesium 191 183 Fenugreek
Sugar 2.99 Fenugreek
Fiber 24.6 20.8 Fenugreek
Copper 1.11 1.027 Fenugreek
Zinc 2.5 2.15 Fenugreek
Starch
Phosphorus 296 213 Fenugreek
Sodium 67 16 Nutmeg
Vitamin A 60 102 Nutmeg
Vitamin E 0 Nutmeg
Vitamin D 0 0
Vitamin B1 0.322 0.346 Nutmeg
Vitamin B2 0.366 0.057 Fenugreek
Vitamin B3 1.64 1.299 Fenugreek
Vitamin B5
Vitamin B6 0.6 0.16 Fenugreek
Vitamin B12 0 0
Vitamin K 0 Nutmeg
Folate 57 76 Nutmeg
Trans Fat 0 Nutmeg
Saturated Fat 1.46 25.94 Fenugreek
Monounsaturated Fat 3.22 Nutmeg
Polyunsaturated fat 0.35 Nutmeg
Tryptophan 0.391 Fenugreek
Threonine 0.898 Fenugreek
Isoleucine 1.241 Fenugreek
Leucine 1.757 Fenugreek
Lysine 1.684 Fenugreek
Methionine 0.338 Fenugreek
Phenylalanine 1.089 Fenugreek
Valine 1.102 Fenugreek
Histidine 0.668 Fenugreek
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.