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Nutmeg vs. Clementine — In-Depth Nutrition Comparison

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How are nutmeg and clementine different?

  • Nutmeg is richer in manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, zinc, and calcium, while clementine is higher in vitamin C.
  • Nutmeg covers your daily need for manganese, 125% more than clementine.
  • Nutmeg contains 36 times more zinc than clementine. Nutmeg contains 2.15mg of zinc, while clementine contains 0.06mg.
  • Clementine has a higher glycemic index (47) than nutmeg (0).

Spices, nutmeg, ground and Clementines, raw types were used in this article.

Infographic

Nutmeg vs Clementine 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
9
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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +1730%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +97.7%
Contains more IronIron +2071.4%
Contains more CopperCopper +2288.4%
Contains more ZincZinc +3483.3%
Contains more PhosphorusPhosphorus +914.3%
Contains more ManganeseManganese +12508.7%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -93.8%

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
6
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +302.3%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +1526.7%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +59.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +587.1%
Contains more FatsFats +24106.7%
Contains more CarbsCarbs +310.1%
Contains more OtherOther +482.5%
Contains more WaterWater +1289.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Clementine DV% diff.
Manganese 2.9mg 0.023mg 125%
Saturated fat 25.94g 118%
Copper 1.027mg 0.043mg 109%
Fiber 20.8g 1.7g 76%
Fats 36.31g 0.15g 56%
Vitamin C 3mg 48.8mg 51%
Magnesium 183mg 10mg 41%
Iron 3.04mg 0.14mg 36%
Phosphorus 213mg 21mg 27%
Calories 525kcal 47kcal 24%
Vitamin B1 0.346mg 0.086mg 22%
Zinc 2.15mg 0.06mg 19%
Calcium 184mg 30mg 15%
Folate 76µg 24µg 13%
Carbs 49.29g 12.02g 12%
Protein 5.84g 0.85g 10%
Monounsaturated fat 3.22g 8%
Vitamin B6 0.16mg 0.075mg 7%
Potassium 350mg 177mg 5%
Vitamin B3 1.299mg 0.636mg 4%
Vitamin B5 0.151mg 3%
Selenium 1.6µg 0.1µg 3%
Polyunsaturated fat 0.35g 2%
Fructose 1.64g 2%
Vitamin B2 0.057mg 0.03mg 2%
Vitamin E 0mg 0.2mg 1%
Choline 8.8mg 14mg 1%
Vitamin A 5µg 1%
Sodium 16mg 1mg 1%
Net carbs 28.49g 10.32g N/A
Sugar 2.99g 9.18g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
121%
Nutmeg
7%
Clementine

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 6.19g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 25.94g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $6)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.