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  6. Nutmeg vs. Cumin

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 A.
  • Daily need coverage for iron for 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
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
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
Nutmeg
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Cumin
Cumin
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 21% 67% 157% 75% 86% 0% 100% 0% 14% 7.5%
Contains more FolateFolate +660%
Contains more Vitamin CVitamin C +156.7%
Contains more Vitamin AVitamin A +1180%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Cumin DV% diff.
Iron 3.04mg 66.36mg 792%
Saturated fat 25.94g 1.535g 111%
Calcium 184mg 931mg 75%
Magnesium 183mg 366mg 44%
Potassium 350mg 1788mg 42%
Fiber 20.8g 10.5g 41%
Phosphorus 213mg 499mg 41%
Monounsaturated fat 3.22g 14.04g 27%
Protein 5.84g 17.81g 24%
Zinc 2.15mg 4.8mg 24%
Vitamin B1 0.346mg 0.628mg 24%
Fats 36.31g 22.27g 22%
Vitamin E 0mg 3.33mg 22%
Vitamin B2 0.057mg 0.327mg 21%
Vitamin B3 1.299mg 4.579mg 21%
Vitamin B6 0.16mg 0.435mg 21%
Polyunsaturated fat 0.35g 3.279g 20%
Manganese 2.9mg 3.333mg 19%
Copper 1.027mg 0.867mg 18%
Folate 76µg 10µg 17%
Calories 525kcal 375kcal 8%
Sodium 16mg 168mg 7%
Vitamin A 5µg 64µg 7%
Selenium 1.6µg 5.2µg 7%
Vitamin C 3mg 7.7mg 5%
Vitamin K 0µg 5.4µg 5%
Choline 8.8mg 24.7mg 3%
Carbs 49.29g 44.24g 2%
Protein per 100 calories 1.1g 4.7g N/A
Calories per 10 g protein 899kcal 211kcal N/A
Weight per 100 calories 19g 27g N/A
Unsaturated / Saturated Fat ratio 0.14 11 N/A
Net carbs 28.49g 33.74g N/A
Sugar 2.99g 2.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
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
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
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
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%

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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. 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.