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Nutmeg vs. Cumin — In-Depth Nutrition Comparison

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How are Nutmeg and Cumin different?

  • Nutmeg is higher in Fiber, however, Cumin is richer in Iron, Calcium, Magnesium, Potassium, Phosphorus, Zinc, Vitamin B1, and Vitamin E.
  • Daily need coverage for Iron from Cumin is 792% higher.
  • Nutmeg contains 17 times more Saturated Fat than Cumin. While Nutmeg contains 25.94g of Saturated Fat, Cumin contains only 1.535g.

Spices, nutmeg, ground and Spices, cumin seed are the varieties used in this article.

Infographic

Nutmeg vs Cumin infographic
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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%
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains more CopperCopper +18.5%
Contains less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +406%
Contains more PotassiumPotassium +410.9%
Contains more IronIron +2082.9%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +134.3%
Contains more ManganeseManganese +14.9%
Contains more SeleniumSelenium +225%

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% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Cumin
9
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 26% 76% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Contains more FolateFolate +660%
Contains more Vitamin CVitamin C +156.7%
Contains more Vitamin AVitamin A +1145.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin B2Vitamin B2 +473.7%
Contains more Vitamin B3Vitamin B3 +252.5%
Contains more Vitamin B6Vitamin B6 +171.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +180.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
2
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
Cumin
3
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more FatsFats +63%
Contains more CarbsCarbs +11.4%
Contains more ProteinProtein +205%
Contains more WaterWater +29.4%
Contains more OtherOther +227%

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
Cumin
3
8% 74% 17%
Saturated Fat: Sat. Fat 1.535 g
Monounsaturated Fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated Fat -94.1%
Contains more Mono. FatMonounsaturated Fat +336%
Contains more Poly. FatPolyunsaturated fat +836.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Cumin Opinion
Calories 525kcal 375kcal Nutmeg
Protein 5.84g 17.81g Cumin
Fats 36.31g 22.27g Nutmeg
Vitamin C 3mg 7.7mg Cumin
Net carbs 28.49g 33.74g Cumin
Carbs 49.29g 44.24g Nutmeg
Magnesium 183mg 366mg Cumin
Calcium 184mg 931mg Cumin
Potassium 350mg 1788mg Cumin
Iron 3.04mg 66.36mg Cumin
Sugar 2.99g 2.25g Cumin
Fiber 20.8g 10.5g Nutmeg
Copper 1.027mg 0.867mg Nutmeg
Zinc 2.15mg 4.8mg Cumin
Phosphorus 213mg 499mg Cumin
Sodium 16mg 168mg Nutmeg
Vitamin A 102IU 1270IU Cumin
Vitamin A 5µg 64µg Cumin
Vitamin E 0mg 3.33mg Cumin
Manganese 2.9mg 3.333mg Cumin
Selenium 1.6µg 5.2µg Cumin
Vitamin B1 0.346mg 0.628mg Cumin
Vitamin B2 0.057mg 0.327mg Cumin
Vitamin B3 1.299mg 4.579mg Cumin
Vitamin B6 0.16mg 0.435mg Cumin
Vitamin K 0µg 5.4µg Cumin
Folate 76µg 10µg Nutmeg
Choline 8.8mg 24.7mg Cumin
Saturated Fat 25.94g 1.535g Cumin
Monounsaturated Fat 3.22g 14.04g Cumin
Polyunsaturated fat 0.35g 3.279g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cumin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
48%
Cumin
Minerals Daily Need Coverage Score
121%
Nutmeg
431%
Cumin

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 152mg)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 24.405g)
Which food is cheaper?
Cumin
Cumin is cheaper (difference - $2)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.