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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

Nutmeg vs Dates 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
7
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%
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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.
Nutmeg
5
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%
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.274mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
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.
Nutmeg Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Dates 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?

ok
ok
is better in case of low diet
Nutmeg Dates
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
12%
Dates
Minerals Daily Need Coverage Score
121%
Nutmeg
29%
Dates

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 60.36g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 25.908g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $4)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.