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Ginkgo nuts vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between Ginkgo nuts and Nutmeg

  • Ginkgo nuts have more Vitamin B3, Vitamin C, and Vitamin B6, however, Nutmeg have more Manganese, Copper, Magnesium, Iron, Calcium, and Zinc.
  • Nutmeg's daily need coverage for Saturated Fat is 128% more.
  • Ginkgo nuts have 5 times more Vitamin C than Nutmeg. Ginkgo nuts have 15mg of Vitamin C, while Nutmeg has 3mg.
  • Ginkgo nuts are lower in Saturated Fat.

The food varieties used in the comparison are Nuts, ginkgo nuts, raw and Spices, nutmeg, ground.

Infographic

Ginkgo nuts 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 Potassium +45.7%
Contains less Sodium -56.3%
Contains more Calcium +9100%
Contains more Iron +204%
Contains more Magnesium +577.8%
Contains more Phosphorus +71.8%
Contains more Zinc +532.4%
Contains more Copper +274.8%
Contains more Manganese +2466.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Potassium +45.7%
Contains less Sodium -56.3%
Contains more Calcium +9100%
Contains more Iron +204%
Contains more Magnesium +577.8%
Contains more Phosphorus +71.8%
Contains more Zinc +532.4%
Contains more Copper +274.8%
Contains more Manganese +2466.4%

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 A +447.1%
Contains more Vitamin C +400%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +361.9%
Contains more Vitamin B6 +105%
Contains more Vitamin B1 +57.3%
Contains more Folate +40.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 34% 0% 0% 50% 56% 21% 113% 10% 76% 41% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 5% 0%
Contains more Vitamin A +447.1%
Contains more Vitamin C +400%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +361.9%
Contains more Vitamin B6 +105%
Contains more Vitamin B1 +57.3%
Contains more Folate +40.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +786%
Contains more Protein +35.2%
Contains more Fats +2061.3%
Contains more Carbs +31.1%
Contains more Other +94.2%
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 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 Water +786%
Contains more Protein +35.2%
Contains more Fats +2061.3%
Contains more Carbs +31.1%
Contains more Other +94.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +76.6%
Contains more Monounsaturated Fat +420.2%
21% 40% 40%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.619 g
Polyunsaturated fat: 0.618 g
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -98.8%
Contains more Polyunsaturated fat +76.6%
Contains more Monounsaturated Fat +420.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginkgo nuts Nutmeg
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginkgo nuts Nutmeg Opinion
Net carbs 37.6g 28.49g Ginkgo nuts
Protein 4.32g 5.84g Nutmeg
Fats 1.68g 36.31g Nutmeg
Carbs 37.6g 49.29g Nutmeg
Calories 182kcal 525kcal Nutmeg
Sugar 2.99g Ginkgo nuts
Fiber 20.8g Nutmeg
Calcium 2mg 184mg Nutmeg
Iron 1mg 3.04mg Nutmeg
Magnesium 27mg 183mg Nutmeg
Phosphorus 124mg 213mg Nutmeg
Potassium 510mg 350mg Ginkgo nuts
Sodium 7mg 16mg Ginkgo nuts
Zinc 0.34mg 2.15mg Nutmeg
Copper 0.274mg 1.027mg Nutmeg
Manganese 0.113mg 2.9mg Nutmeg
Selenium 1.6µg Nutmeg
Vitamin A 558IU 102IU Ginkgo nuts
Vitamin A RAE 28µg 5µg Ginkgo nuts
Vitamin C 15mg 3mg Ginkgo nuts
Vitamin B1 0.22mg 0.346mg Nutmeg
Vitamin B2 0.09mg 0.057mg Ginkgo nuts
Vitamin B3 6mg 1.299mg Ginkgo nuts
Vitamin B5 0.16mg Ginkgo nuts
Vitamin B6 0.328mg 0.16mg Ginkgo nuts
Folate 54µg 76µg Nutmeg
Choline 8.8mg Nutmeg
Tryptophan 0.071mg Ginkgo nuts
Threonine 0.268mg Ginkgo nuts
Isoleucine 0.209mg Ginkgo nuts
Leucine 0.316mg Ginkgo nuts
Lysine 0.206mg Ginkgo nuts
Methionine 0.055mg Ginkgo nuts
Phenylalanine 0.171mg Ginkgo nuts
Valine 0.283mg Ginkgo nuts
Histidine 0.102mg Ginkgo nuts
Saturated Fat 0.319g 25.94g Ginkgo nuts
Monounsaturated Fat 0.619g 3.22g Nutmeg
Polyunsaturated fat 0.618g 0.35g Ginkgo nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginkgo nuts Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Ginkgo nuts
18%
Nutmeg
Minerals Daily Need Coverage Score
27%
Ginkgo nuts
121%
Nutmeg

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Ginkgo nuts
Ginkgo nuts contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 25.621g)
Which food is lower in glycemic index?
Ginkgo nuts
Ginkgo nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Ginkgo nuts
Ginkgo nuts is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.