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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" chart 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 less Sodium -76.1%
Equal in Calcium - 184
Equal in Magnesium - 183
Equal in Copper - 1.027
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 1258% 137% 127% 68% 9% 69% 370%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Iron +1003%
Contains more Phosphorus +39%
Contains more Potassium +120%
Contains more Zinc +16.3%
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 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

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

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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 60IU 102IU Nutmeg
Vitamin E mg 0mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B5 mg mg
Vitamin B6 0.6mg 0.16mg Fenugreek
Folate 57µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Nutmeg
Tryptophan 0.391mg mg Fenugreek
Threonine 0.898mg mg Fenugreek
Isoleucine 1.241mg mg Fenugreek
Leucine 1.757mg mg Fenugreek
Lysine 1.684mg mg Fenugreek
Methionine 0.338mg mg Fenugreek
Phenylalanine 1.089mg mg Fenugreek
Valine 1.102mg mg Fenugreek
Histidine 0.668mg mg Fenugreek
Cholesterol 0mg 0mg
Trans Fat 0g g Nutmeg
Saturated Fat 1.46g 25.94g Fenugreek
Monounsaturated Fat g 3.22g Nutmeg
Polyunsaturated fat g 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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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

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

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.