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Nutmeg vs. Brown sugar — In-Depth Nutrition Comparison

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How are nutmeg and brown sugar different?

  • Nutmeg has more manganese, copper, fiber, magnesium, phosphorus, iron, vitamin B1, zinc, and folate than brown sugar.
  • Daily need coverage for saturated fat for nutmeg is 130% higher.
  • Brown sugar has less saturated fat.
  • Nutmeg has a lower glycemic index (0) than brown sugar (71).

Spices, nutmeg, ground and Sugars, brown are the varieties used in this article.

Infographic

Nutmeg vs Brown sugar 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.
Nutmeg
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +1933.3%
Contains more CalciumCalcium +121.7%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +328.2%
Contains more CopperCopper +2085.1%
Contains more ZincZinc +7066.7%
Contains more PhosphorusPhosphorus +5225%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +4431.3%
Contains more SeleniumSelenium +33.3%

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.
Nutmeg
8
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%
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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1080.9%
Contains more Vitamin B6Vitamin B6 +290.2%
Contains more FolateFolate +7500%
Contains more CholineCholine +282.6%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +4766.7%
Contains more FatsFats +∞%
Contains more WaterWater +364.9%
Contains more OtherOther +417.8%
Contains more CarbsCarbs +99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Brown sugar DV% diff.
Manganese 2.9mg 0.064mg 123%
Saturated fat 25.94g 0g 118%
Copper 1.027mg 0.047mg 109%
Fiber 20.8g 0g 83%
Fats 36.31g 0g 56%
Magnesium 183mg 9mg 41%
Phosphorus 213mg 4mg 30%
Vitamin B1 0.346mg 0mg 29%
Iron 3.04mg 0.71mg 29%
Folate 76µg 1µg 19%
Zinc 2.15mg 0.03mg 19%
Carbs 49.29g 98.09g 16%
Protein 5.84g 0.12g 11%
Calcium 184mg 83mg 10%
Vitamin B6 0.16mg 0.041mg 9%
Monounsaturated fat 3.22g 0g 8%
Vitamin B3 1.299mg 0.11mg 7%
Calories 525kcal 380kcal 7%
Potassium 350mg 133mg 6%
Vitamin B2 0.057mg 0mg 4%
Vitamin C 3mg 0mg 3%
Vitamin B5 0.132mg 3%
Polyunsaturated fat 0.35g 0g 2%
Choline 8.8mg 2.3mg 1%
Sodium 16mg 28mg 1%
Selenium 1.6µg 1.2µg 1%
Vitamin A 5µg 0µg 1%
Fructose 1.11g 1%
Net carbs 28.49g 98.09g N/A
Sugar 2.99g 97.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Nutmeg
2%
Brown sugar
Minerals Daily Need Coverage Score
121%
Nutmeg
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 94.03g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 25.94g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.