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Nutmeg vs. Caraway spice — In-Depth Nutrition Comparison

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Significant differences between nutmeg and caraway spice

  • Nutmeg has more manganese; however, caraway spice is richer in iron, fiber, phosphorus, calcium, zinc, potassium, vitamin B2, and vitamin C.
  • Caraway spice covers your daily iron needs 165% more than nutmeg.
  • Caraway spice has 42 times less saturated fat than nutmeg. Nutmeg has 25.94g of saturated fat, while caraway spice has 0.62g.

Specific food types used in this comparison are Spices, nutmeg, ground and Spices, caraway seed.

Infographic

Nutmeg vs Caraway spice 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
2
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 184% 207% 119% 609% 303% 150% 243% 2.2% 170% 66%
Contains more CopperCopper +12.9%
Contains more ManganeseManganese +123.1%
Contains more MagnesiumMagnesium +41%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +286%
Contains more IronIron +433.9%
Contains more ZincZinc +155.8%
Contains more PhosphorusPhosphorus +166.7%
Contains more SeleniumSelenium +656.3%
~equal in Sodium ~17mg

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
1
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 70% 6% 50% 0% 96% 87% 68% 0% 83% 0% 0% 7.5% 13%
Contains more FolateFolate +660%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10.7%
Contains more Vitamin B2Vitamin B2 +564.9%
Contains more Vitamin B3Vitamin B3 +177.6%
Contains more Vitamin B6Vitamin B6 +125%
Contains more CholineCholine +180.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Caraway spice DV% diff.
Iron 3.04mg 16.23mg 165%
Saturated fat 25.94g 0.62g 115%
Manganese 2.9mg 1.3mg 70%
Fiber 20.8g 38g 69%
Phosphorus 213mg 568mg 51%
Calcium 184mg 689mg 51%
Fats 36.31g 14.59g 33%
Zinc 2.15mg 5.5mg 30%
Potassium 350mg 1351mg 29%
Protein 5.84g 19.77g 28%
Vitamin B2 0.057mg 0.379mg 25%
Vitamin C 3mg 21mg 20%
Selenium 1.6µg 12.1µg 19%
Polyunsaturated fat 0.35g 3.272g 19%
Magnesium 183mg 258mg 18%
Folate 76µg 10µg 17%
Vitamin E 0mg 2.5mg 17%
Vitamin B6 0.16mg 0.36mg 15%
Vitamin B3 1.299mg 3.606mg 14%
Copper 1.027mg 0.91mg 13%
Monounsaturated fat 3.22g 7.125g 10%
Calories 525kcal 333kcal 10%
Vitamin B1 0.346mg 0.383mg 3%
Choline 8.8mg 24.7mg 3%
Vitamin A 5µg 18µg 1%
Carbs 49.29g 49.9g 0%
Net carbs 28.49g 11.9g N/A
Sugar 2.99g 0.64g N/A
Sodium 16mg 17mg 0%
Tryptophan 0.244mg 0%
Threonine 0.756mg 0%
Isoleucine 0.826mg 0%
Leucine 1.218mg 0%
Lysine 1.031mg 0%
Methionine 0.361mg 0%
Phenylalanine 0.867mg 0%
Valine 1.037mg 0%
Histidine 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 15% 50% 10% 6%
Protein: 19.77 g
Fats: 14.59 g
Carbs: 49.9 g
Water: 9.87 g
Other: 5.87 g
Contains more FatsFats +148.9%
Contains more ProteinProtein +238.5%
Contains more WaterWater +58.4%
Contains more OtherOther +151.9%
~equal in Carbs ~49.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
6% 65% 30%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 7.125 g
Polyunsaturated fat: Poly. Fat 3.272 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +121.3%
Contains more Poly. FatPolyunsaturated fat +834.9%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Caraway spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170918/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.