Nutmeg vs. Fenugreek — In-Depth Nutrition Comparison

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The main differences between nutmeg and fenugreek

Nutmeg is richer in manganese, yet fenugreek is richer in iron, vitamin B6, vitamin B2, fiber, potassium, phosphorus, copper, and selenium.
Daily need coverage for iron for fenugreek is 381% higher.
Nutmeg contains 18 times more saturated fat than fenugreek. Nutmeg contains 25.94g of saturated fat, while fenugreek contains 1.46g.

Food types used in this article are Spices, nutmeg, ground and Spices, fenugreek seed.

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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

Fenugreek

Contains less SodiumSodium	-76.1%
Contains more ManganeseManganese	+136.2%

Contains more PotassiumPotassium	+120%
Contains more IronIron	+1003%
Contains more ZincZinc	+16.3%
Contains more PhosphorusPhosphorus	+39%
Contains more SeleniumSelenium	+293.8%

~equal in Magnesium ~191mg

~equal in Calcium ~176mg

~equal in Copper ~1.11mg

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

Fenugreek

Contains more Vitamin AVitamin A	+66.7%
Contains more FolateFolate	+33.3%

Contains more Vitamin B2Vitamin B2	+542.1%
Contains more Vitamin B3Vitamin B3	+26.3%
Contains more Vitamin B6Vitamin B6	+275%

~equal in Vitamin C ~3mg

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B1 ~0.322mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.04mg	33.53mg	381%
Saturated fat	25.94g	1.46g	111%
Manganese	2.9mg	1.228mg	73%
Fats	36.31g	6.41g	46%
Protein	5.84g	23g	34%
Vitamin B6	0.16mg	0.6mg	34%
Vitamin B2	0.057mg	0.366mg	24%
Fiber	20.8g	24.6g	15%
Potassium	350mg	770mg	12%
Phosphorus	213mg	296mg	12%
Calories	525kcal	323kcal	10%
Copper	1.027mg	1.11mg	9%
Selenium	1.6µg	6.3µg	9%
Monounsaturated fat	3.22g		8%
Folate	76µg	57µg	5%
Carbs	49.29g	58.35g	3%
Zinc	2.15mg	2.5mg	3%
Magnesium	183mg	191mg	2%
Sodium	16mg	67mg	2%
Vitamin B1	0.346mg	0.322mg	2%
Vitamin B3	1.299mg	1.64mg	2%
Choline	8.8mg		2%
Polyunsaturated fat	0.35g		2%
Calcium	184mg	176mg	1%
Protein per 100 calories	1.1g	7.1g	N/A
Calories per 10 g protein	899kcal	140kcal	N/A
Weight per 100 calories	19g	31g	N/A
Unsaturated / Saturated Fat ratio	0.14	0	N/A
Vitamin C	3mg	3mg	0%
Net carbs	28.49g	33.75g	N/A
Sugar	2.99g		N/A
Vitamin A	5µg	3µg	0%
Tryptophan		0.391mg	0%
Threonine		0.898mg	0%
Isoleucine		1.241mg	0%
Leucine		1.757mg	0%
Lysine		1.684mg	0%
Methionine		0.338mg	0%
Phenylalanine		1.089mg	0%
Valine		1.102mg	0%
Histidine		0.668mg	0%