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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 PotassiumPotassium +120%
Contains more IronIron +1003%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +39%
Contains more SeleniumSelenium +293.8%
Contains less SodiumSodium -76.1%
Contains more ManganeseManganese +136.2%
~equal in Magnesium ~183mg
~equal in Calcium ~184mg
~equal in Copper ~1.027mg

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.
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% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Nutmeg
3
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% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin B2Vitamin B2 +542.1%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin AVitamin A +66.7%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~3mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.346mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fenugreek Nutmeg DV% diff.
Iron 33.53mg 3.04mg 381%
Saturated fat 1.46g 25.94g 111%
Manganese 1.228mg 2.9mg 73%
Fats 6.41g 36.31g 46%
Vitamin B6 0.6mg 0.16mg 34%
Protein 23g 5.84g 34%
Vitamin B2 0.366mg 0.057mg 24%
Fiber 24.6g 20.8g 15%
Potassium 770mg 350mg 12%
Phosphorus 296mg 213mg 12%
Calories 323kcal 525kcal 10%
Selenium 6.3µg 1.6µg 9%
Copper 1.11mg 1.027mg 9%
Monounsaturated fat 3.22g 8%
Folate 57µg 76µg 5%
Carbs 58.35g 49.29g 3%
Zinc 2.5mg 2.15mg 3%
Polyunsaturated fat 0.35g 2%
Vitamin B3 1.64mg 1.299mg 2%
Choline 8.8mg 2%
Vitamin B1 0.322mg 0.346mg 2%
Magnesium 191mg 183mg 2%
Sodium 67mg 16mg 2%
Calcium 176mg 184mg 1%
Vitamin C 3mg 3mg 0%
Net carbs 33.75g 28.49g N/A
Sugar 2.99g N/A
Vitamin A 3µg 5µg 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Nutmeg
1
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 +293.8%
Contains more CarbsCarbs +18.4%
Contains more WaterWater +41.9%
Contains more OtherOther +45.9%
Contains more FatsFats +466.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Nutmeg
2
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 -94.4%

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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.