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  6. Marjoram vs. Nutmeg

Marjoram vs. Nutmeg — In-Depth Nutrition Comparison

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How are marjoram and nutmeg different?

  • Marjoram is higher than nutmeg in iron, vitamin K, calcium, vitamin A, manganese, vitamin B6, fiber, vitamin C, and folate.
  • Marjoram covers your daily need for iron, 996% more than nutmeg.
  • Marjoram is lower in saturated fat.

Spices, marjoram, dried and Spices, nutmeg, ground types were used in this article.

Infographic

Marjoram 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 247% 597% 134% 3102% 378% 98% 131% 10% 709% 25%
Nutmeg
Nutmeg
1
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 MagnesiumMagnesium +89.1%
Contains more CalciumCalcium +981.5%
Contains more PotassiumPotassium +334.9%
Contains more IronIron +2620.7%
Contains more ZincZinc +67.4%
Contains more PhosphorusPhosphorus +43.7%
Contains more ManganeseManganese +87.3%
Contains more SeleniumSelenium +181.3%
Contains less SodiumSodium -79.2%
~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 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 171% 0% 134% 34% 72% 73% 77% 0% 275% 0% 1554% 206%
Nutmeg
Nutmeg
1
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 +1613.3%
Contains more Vitamin AVitamin A +7960%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +454.4%
Contains more Vitamin B3Vitamin B3 +217.2%
Contains more Vitamin B6Vitamin B6 +643.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260.5%
Contains more Vitamin B1Vitamin B1 +19.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marjoram Nutmeg DV% diff.
Iron 82.71mg 3.04mg 996%
Vitamin K 621.7µg 0µg 518%
Calcium 1990mg 184mg 181%
Saturated fat 0.529g 25.94g 116%
Manganese 5.433mg 2.9mg 110%
Vitamin B6 1.19mg 0.16mg 79%
Fiber 40.3g 20.8g 78%
Vitamin C 51.4mg 3mg 54%
Folate 274µg 76µg 50%
Fats 7.04g 36.31g 45%
Vitamin A 403µg 5µg 44%
Magnesium 346mg 183mg 39%
Potassium 1522mg 350mg 34%
Polyunsaturated fat 4.405g 0.35g 27%
Vitamin B2 0.316mg 0.057mg 20%
Vitamin B3 4.12mg 1.299mg 18%
Protein 12.66g 5.84g 14%
Calories 271kcal 525kcal 13%
Zinc 3.6mg 2.15mg 13%
Phosphorus 306mg 213mg 13%
Copper 1.133mg 1.027mg 12%
Vitamin E 1.69mg 0mg 11%
Choline 43.6mg 8.8mg 6%
Monounsaturated fat 0.94g 3.22g 6%
Selenium 4.5µg 1.6µg 5%
Vitamin B1 0.289mg 0.346mg 5%
Carbs 60.56g 49.29g 4%
Sodium 77mg 16mg 3%
Protein per 100 calories 4.7g 1.1g N/A
Calories per 10 g protein 214kcal 899kcal N/A
Weight per 100 calories 37g 19g N/A
Unsaturated / Saturated Fat ratio 10 0.14 N/A
Net carbs 20.26g 28.49g N/A
Sugar 4.09g 2.99g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 7% 61% 8% 12%
Protein: 12.66 g
Fats: 7.04 g
Carbs: 60.56 g
Water: 7.64 g
Other: 12.1 g
Nutmeg
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 +116.8%
Contains more CarbsCarbs +22.9%
Contains more WaterWater +22.6%
Contains more OtherOther +419.3%
Contains more FatsFats +415.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 16% 75%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.94 g
Polyunsaturated fat: Poly. Fat 4.405 g
Nutmeg
Nutmeg
1
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 -98%
Contains more Poly. FatPolyunsaturated fat +1158.6%
Contains more Mono. FatMonounsaturated fat +242.6%

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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. Marjoram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170928/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.