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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.

Infographic

Fenugreek 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.
Contains more Iron +1003%
Contains more Phosphorus +39%
Contains more Potassium +120%
Contains more Zinc +16.3%
Contains more Selenium +293.8%
Contains less Sodium -76.1%
Contains more Manganese +136.2%
Equal in Calcium - 184
Equal in Magnesium - 183
Equal in Copper - 1.027
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Iron +1003%
Contains more Phosphorus +39%
Contains more Potassium +120%
Contains more Zinc +16.3%
Contains more Selenium +293.8%
Contains less Sodium -76.1%
Contains more Manganese +136.2%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +293.8%
Contains more Carbs +18.4%
Contains more Water +41.9%
Contains more Other +45.9%
Contains more Fats +466.5%
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +293.8%
Contains more Carbs +18.4%
Contains more Water +41.9%
Contains more Other +45.9%
Contains more Fats +466.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.4%
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Fenugreek Nutmeg Opinion
Net carbs 33.75g 28.49g Fenugreek
Protein 23g 5.84g Fenugreek
Fats 6.41g 36.31g Nutmeg
Carbs 58.35g 49.29g Fenugreek
Calories 323kcal 525kcal Nutmeg
Sugar 2.99g Fenugreek
Fiber 24.6g 20.8g Fenugreek
Calcium 176mg 184mg Nutmeg
Iron 33.53mg 3.04mg Fenugreek
Magnesium 191mg 183mg Fenugreek
Phosphorus 296mg 213mg Fenugreek
Potassium 770mg 350mg Fenugreek
Sodium 67mg 16mg Nutmeg
Zinc 2.5mg 2.15mg Fenugreek
Copper 1.11mg 1.027mg Fenugreek
Manganese 1.228mg 2.9mg Nutmeg
Selenium 6.3µg 1.6µg Fenugreek
Vitamin A 60IU 102IU Nutmeg
Vitamin A RAE 3µg 5µg Nutmeg
Vitamin C 3mg 3mg
Vitamin B1 0.322mg 0.346mg Nutmeg
Vitamin B2 0.366mg 0.057mg Fenugreek
Vitamin B3 1.64mg 1.299mg Fenugreek
Vitamin B6 0.6mg 0.16mg Fenugreek
Folate 57µg 76µg Nutmeg
Tryptophan 0.391mg Fenugreek
Threonine 0.898mg Fenugreek
Isoleucine 1.241mg Fenugreek
Leucine 1.757mg Fenugreek
Lysine 1.684mg Fenugreek
Methionine 0.338mg Fenugreek
Phenylalanine 1.089mg Fenugreek
Valine 1.102mg Fenugreek
Histidine 0.668mg Fenugreek
Saturated Fat 1.46g 25.94g Fenugreek
Monounsaturated Fat 3.22g Nutmeg
Polyunsaturated fat 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Nutmeg
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
33%
Fenugreek
20%
Nutmeg
Minerals Daily Need Coverage Score
228%
Fenugreek
121%
Nutmeg

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.

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. 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.