Nutmeg vs. Dates — In-Depth Nutrition Comparison
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Important differences between nutmeg and dates
- Dates have less manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, zinc, and calcium.
- Nutmeg's daily need coverage for saturated fat is 130% more.
- Nutmeg has 11 times more manganese than dates. Nutmeg has 2.9mg of manganese, while dates have 0.262mg.
- Dates are lower in saturated fat.
- Dates have a higher glycemic index than nutmeg.
The food varieties used in the comparison are Spices, nutmeg, ground and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +325.6% |
| Contains more CalciumCalcium | +371.8% |
| Contains more IronIron | +198% |
| Contains more CopperCopper | +398.5% |
| Contains more ZincZinc | +641.4% |
| Contains more PhosphorusPhosphorus | +243.5% |
| Contains more ManganeseManganese | +1006.9% |
| Contains more PotassiumPotassium | +87.4% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +87.5% |
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.
| Contains more Vitamin CVitamin C | +650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +565.4% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +39.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +138.4% |
| Contains more FatsFats | +9210.3% |
| Contains more OtherOther | +45.6% |
| Contains more CarbsCarbs | +52.2% |
| Contains more WaterWater | +229.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8844.4% |
| Contains more Poly. FatPolyunsaturated fat | +1742.1% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 25.94g | 0.032g | 118% |
| Manganese | 2.9mg | 0.262mg | 115% |
| Copper | 1.027mg | 0.206mg | 91% |
| Fats | 36.31g | 0.39g | 55% |
| Fiber | 20.8g | 8g | 51% |
| Magnesium | 183mg | 43mg | 33% |
| Vitamin B1 | 0.346mg | 0.052mg | 25% |
| Iron | 3.04mg | 1.02mg | 25% |
| Fructose | 19.56g | 24% | |
| Phosphorus | 213mg | 62mg | 22% |
| Zinc | 2.15mg | 0.29mg | 17% |
| Calcium | 184mg | 39mg | 15% |
| Folate | 76µg | 19µg | 14% |
| Calories | 525kcal | 282kcal | 12% |
| Vitamin B5 | 0.589mg | 12% | |
| Potassium | 350mg | 656mg | 9% |
| Carbs | 49.29g | 75.03g | 9% |
| Monounsaturated fat | 3.22g | 0.036g | 8% |
| Protein | 5.84g | 2.45g | 7% |
| Vitamin C | 3mg | 0.4mg | 3% |
| Selenium | 1.6µg | 3µg | 3% |
| Polyunsaturated fat | 0.35g | 0.019g | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Sodium | 16mg | 2mg | 1% |
| Vitamin B2 | 0.057mg | 0.066mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 28.49g | 67.03g | N/A |
| Sugar | 2.99g | 63.35g | N/A |
| Vitamin E | 0mg | 0.05mg | 0% |
| Vitamin B3 | 1.299mg | 1.274mg | 0% |
| Vitamin B6 | 0.16mg | 0.165mg | 0% |
| Choline | 8.8mg | 6.3mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
121%
29%
Comparison summary
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 60.36g)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 25.908g)
Which food is cheaper?
Dates is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.