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  6. Nutmeg vs. Plum

Nutmeg vs. Plum — In-Depth Nutrition Comparison

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The main differences between Nutmeg and Plum

  • Nutmeg is richer than Plum in Manganese, Copper, Fiber, Magnesium, Iron, Phosphorus, Vitamin B1, Zinc, and Calcium.
  • Daily need coverage for Saturated Fat from Nutmeg is 130% higher.
  • Nutmeg contains 56 times more Manganese than Plum. Nutmeg contains 2.9mg of Manganese, while Plum contains 0.052mg.
  • Plum contains less Saturated Fat.

Food types used in this article are Spices, nutmeg, ground and Plums, raw.

Infographic

Nutmeg vs Plum 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
Nutmeg
9
:
1
Plum
Plum
Contains more Calcium +2966.7%
Contains more Iron +1688.2%
Contains more Magnesium +2514.3%
Contains more Phosphorus +1231.3%
Contains more Potassium +122.9%
Contains more Zinc +2050%
Contains more Copper +1701.8%
Contains more Manganese +5476.9%
Contains more Selenium +∞%
Contains less Sodium -100%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +2966.7%
Contains more Iron +1688.2%
Contains more Magnesium +2514.3%
Contains more Phosphorus +1231.3%
Contains more Potassium +122.9%
Contains more Zinc +2050%
Contains more Copper +1701.8%
Contains more Manganese +5476.9%
Contains more Selenium +∞%
Contains less Sodium -100%

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
Nutmeg
5
:
5
Plum
Plum
Contains more Vitamin B1 +1135.7%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B6 +451.7%
Contains more Folate +1420%
Contains more Vitamin A +238.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +216.7%
Contains more Vitamin K +∞%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin B1 +1135.7%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B6 +451.7%
Contains more Folate +1420%
Contains more Vitamin A +238.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +216.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
:
1
Plum
Plum
Contains more Protein +734.3%
Contains more Fats +12867.9%
Contains more Carbs +331.6%
Contains more Other +529.7%
Contains more Water +1300.2%
Nutmeg
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
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +734.3%
Contains more Fats +12867.9%
Contains more Carbs +331.6%
Contains more Other +529.7%
Contains more Water +1300.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
1
Plum
Plum
Contains more Monounsaturated Fat +2303%
Contains more Polyunsaturated fat +695.5%
Contains less Saturated Fat -99.9%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +2303%
Contains more Polyunsaturated fat +695.5%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Plum Opinion
Net carbs 28.49g 10.02g Nutmeg
Protein 5.84g 0.7g Nutmeg
Fats 36.31g 0.28g Nutmeg
Carbs 49.29g 11.42g Nutmeg
Calories 525kcal 46kcal Nutmeg
Fructose 3.07g Plum
Sugar 2.99g 9.92g Nutmeg
Fiber 20.8g 1.4g Nutmeg
Calcium 184mg 6mg Nutmeg
Iron 3.04mg 0.17mg Nutmeg
Magnesium 183mg 7mg Nutmeg
Phosphorus 213mg 16mg Nutmeg
Potassium 350mg 157mg Nutmeg
Sodium 16mg 0mg Plum
Zinc 2.15mg 0.1mg Nutmeg
Copper 1.027mg 0.057mg Nutmeg
Manganese 2.9mg 0.052mg Nutmeg
Selenium 1.6µg 0µg Nutmeg
Vitamin A 102IU 345IU Plum
Vitamin A RAE 5µg 17µg Plum
Vitamin E 0mg 0.26mg Plum
Vitamin C 3mg 9.5mg Plum
Vitamin B1 0.346mg 0.028mg Nutmeg
Vitamin B2 0.057mg 0.026mg Nutmeg
Vitamin B3 1.299mg 0.417mg Nutmeg
Vitamin B5 0.135mg Plum
Vitamin B6 0.16mg 0.029mg Nutmeg
Folate 76µg 5µg Nutmeg
Vitamin K 0µg 6.4µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 25.94g 0.017g Plum
Monounsaturated Fat 3.22g 0.134g Nutmeg
Polyunsaturated fat 0.35g 0.044g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Plum
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
20%
Nutmeg
9%
Plum
Minerals Daily Need Coverage Score
121%
Nutmeg
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 25.923g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $5.5)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 6.93g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.