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  6. Ginger vs. Nutmeg

Ginger vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between ginger and nutmeg

  • Ginger contains less manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, calcium, and zinc than nutmeg.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • The amount of saturated fat in ginger is lower.

The food types used in this comparison are Ginger root, raw and Spices, nutmeg, ground.

Infographic

Ginger 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.
Ginger
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Nutmeg
Nutmeg
8
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 +18.6%
Contains less SodiumSodium -18.8%
Contains more MagnesiumMagnesium +325.6%
Contains more CalciumCalcium +1050%
Contains more IronIron +406.7%
Contains more CopperCopper +354.4%
Contains more ZincZinc +532.4%
Contains more PhosphorusPhosphorus +526.5%
Contains more ManganeseManganese +1166.4%
Contains more SeleniumSelenium +128.6%

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.
Ginger
Ginger
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 17% 0% 0% 5.2% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3%
Nutmeg
Nutmeg
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1284%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +73.2%
Contains more FolateFolate +590.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Nutmeg DV% diff.
Saturated fat 0.203g 25.94g 117%
Manganese 0.229mg 2.9mg 116%
Copper 0.226mg 1.027mg 89%
Fiber 2g 20.8g 75%
Fats 0.75g 36.31g 55%
Magnesium 43mg 183mg 33%
Iron 0.6mg 3.04mg 31%
Vitamin B1 0.025mg 0.346mg 27%
Phosphorus 34mg 213mg 26%
Calories 80kcal 525kcal 22%
Calcium 16mg 184mg 17%
Zinc 0.34mg 2.15mg 16%
Folate 11µg 76µg 16%
Carbs 17.77g 49.29g 11%
Protein 1.82g 5.84g 8%
Monounsaturated fat 0.154g 3.22g 8%
Vitamin B5 0.203mg 4%
Choline 28.8mg 8.8mg 4%
Vitamin B3 0.75mg 1.299mg 3%
Vitamin C 5mg 3mg 2%
Potassium 415mg 350mg 2%
Vitamin E 0.26mg 0mg 2%
Selenium 0.7µg 1.6µg 2%
Vitamin B2 0.034mg 0.057mg 2%
Vitamin A 0µg 5µg 1%
Polyunsaturated fat 0.154g 0.35g 1%
Protein per 100 calories 2.3g 1.1g N/A
Calories per 10 g protein 440kcal 899kcal N/A
Weight per 100 calories 125g 19g N/A
Unsaturated / Saturated Fat ratio 1.5 0.14 N/A
Net carbs 15.77g 28.49g N/A
Sugar 1.7g 2.99g N/A
Sodium 13mg 16mg 0%
Vitamin B6 0.16mg 0.16mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Nutmeg
Nutmeg
4
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 WaterWater +1166.3%
Contains more ProteinProtein +220.9%
Contains more FatsFats +4741.3%
Contains more CarbsCarbs +177.4%
Contains more OtherOther +202.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Nutmeg
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 -99.2%
Contains more Mono. FatMonounsaturated fat +1990.9%
Contains more Poly. FatPolyunsaturated fat +127.3%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.