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Nutmeg vs. Dried rosemary — In-Depth Nutrition Comparison

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Differences between Nutmeg and Dried rosemary

  • Nutmeg has more Copper, and Manganese, while Dried rosemary has more Iron, Vitamin B6, Calcium, Fiber, Vitamin C, Folate, and Vitamin B2.
  • Dried rosemary's daily need coverage for Iron is 328% higher.
  • Dried rosemary contains 4 times less Saturated Fat than Nutmeg. Nutmeg contains 25.94g of Saturated Fat, while Dried rosemary contains 7.371g.

The food types used in this comparison are Spices, nutmeg, ground and Spices, rosemary, dried.

Infographic

Nutmeg vs Dried rosemary 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 157% 384% 84% 1097% 183% 88% 30% 6.5% 244% 25%
Contains more CopperCopper +86.7%
Contains more PhosphorusPhosphorus +204.3%
Contains less SodiumSodium -68%
Contains more ManganeseManganese +55.3%
Contains more MagnesiumMagnesium +20.2%
Contains more CalciumCalcium +595.7%
Contains more PotassiumPotassium +172.9%
Contains more IronIron +862.2%
Contains more ZincZinc +50.2%
Contains more SeleniumSelenium +187.5%

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
2
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%
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 204% 188% 0% 0% 129% 99% 19% 0% 402% 0% 0% 230% 0%
Contains more Vitamin B3Vitamin B3 +29.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin AVitamin A +2966.7%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +650.9%
Contains more Vitamin B6Vitamin B6 +987.5%
Contains more FolateFolate +303.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
5% 15% 64% 9% 7%
Protein: 4.88 g
Fats: 15.22 g
Carbs: 64.06 g
Water: 9.31 g
Other: 6.53 g
Contains more ProteinProtein +19.7%
Contains more FatsFats +138.6%
Contains more CarbsCarbs +30%
Contains more WaterWater +49.4%
Contains more OtherOther +180.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
58% 24% 18%
Saturated Fat: Sat. Fat 7.371 g
Monounsaturated Fat: Mono. Fat 3.014 g
Polyunsaturated fat: Poly. Fat 2.339 g
Contains less Sat. FatSaturated Fat -71.6%
Contains more Poly. FatPolyunsaturated fat +568.3%
~equal in Monounsaturated Fat ~3.014g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Dried rosemary Opinion
Calories 525kcal 331kcal Nutmeg
Protein 5.84g 4.88g Nutmeg
Fats 36.31g 15.22g Nutmeg
Vitamin C 3mg 61.2mg Dried rosemary
Net carbs 28.49g 21.46g Nutmeg
Carbs 49.29g 64.06g Dried rosemary
Magnesium 183mg 220mg Dried rosemary
Calcium 184mg 1280mg Dried rosemary
Potassium 350mg 955mg Dried rosemary
Iron 3.04mg 29.25mg Dried rosemary
Sugar 2.99g Dried rosemary
Fiber 20.8g 42.6g Dried rosemary
Copper 1.027mg 0.55mg Nutmeg
Zinc 2.15mg 3.23mg Dried rosemary
Phosphorus 213mg 70mg Nutmeg
Sodium 16mg 50mg Nutmeg
Vitamin A 102IU 3128IU Dried rosemary
Vitamin A RAE 5µg 156µg Dried rosemary
Manganese 2.9mg 1.867mg Nutmeg
Selenium 1.6µg 4.6µg Dried rosemary
Vitamin B1 0.346mg 0.514mg Dried rosemary
Vitamin B2 0.057mg 0.428mg Dried rosemary
Vitamin B3 1.299mg 1mg Nutmeg
Vitamin B6 0.16mg 1.74mg Dried rosemary
Folate 76µg 307µg Dried rosemary
Choline 8.8mg Nutmeg
Saturated Fat 25.94g 7.371g Dried rosemary
Monounsaturated Fat 3.22g 3.014g Nutmeg
Polyunsaturated fat 0.35g 2.339g Dried rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Dried rosemary
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
98%
Dried rosemary
Minerals Daily Need Coverage Score
121%
Nutmeg
230%
Dried rosemary

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 34mg)
Which food is lower in Sugar?
Dried rosemary
Dried rosemary is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Dried rosemary
Dried rosemary is lower in Saturated Fat (difference - 18.569g)
Which food is lower in glycemic index?
Dried rosemary
Dried rosemary is lower in glycemic index (difference - 0)
Which food is cheaper?
Dried rosemary
Dried rosemary is cheaper (difference - $6)
Which food is richer in minerals?
Dried rosemary
Dried rosemary 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. Dried rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171333/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.