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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 from 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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Nutmeg vs Fenugreek 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nutmeg
2
:
Contains less Sodium -76.1%
Contains more Iron +1003%
Contains more Potassium +120%
Contains more Zinc +16.3%
Contains more Phosphorus +39%
Equal in Calcium - 176
Equal in Magnesium - 191
Equal in Copper - 1.11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 114% 56% 31% 131% 343% 59% 92% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1258% 53% 68% 137% 370% 69% 127% 9%
Contains less Sodium -76.1%
Contains more Iron +1003%
Contains more Potassium +120%
Contains more Zinc +16.3%
Contains more Phosphorus +39%
Equal in Calcium - 176
Equal in Magnesium - 191
Equal in Copper - 1.11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nutmeg
5
:
Contains more Vitamin A +70%
Contains more Folate +33.3%
Contains more Vitamin B2 +542.1%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B6 +275%
Equal in Vitamin C - 3
Equal in Vitamin B1 - 0.322
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 0% 0% 87% 14% 25% 0% 37% 0% 0% 57%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 4% 0% 0% 81% 85% 31% 0% 139% 0% 0% 43%
Contains more Vitamin A +70%
Contains more Folate +33.3%
Contains more Vitamin B2 +542.1%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B6 +275%
Equal in Vitamin C - 3
Equal in Vitamin B1 - 0.322

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Nutmeg
33
Fenugreek
Mineral Summary Score
103
Nutmeg
261
Fenugreek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
35%
Nutmeg
138%
Fenugreek
Carbohydrates
49%
Nutmeg
58%
Fenugreek
Fats
168%
Nutmeg
30%
Fenugreek

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nutmeg Fenugreek
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Nutmeg Fenugreek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 51mg)
Which food contains less Sugars?
Fenugreek
Fenugreek contains less Sugars (difference - 2.99g)
Which food is lower in Saturated Fat?
Fenugreek
Fenugreek is lower in Saturated Fat (difference - 24.48g)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $4.4)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Nutmeg Fenugreek Opinion
Calories 525 323 Nutmeg
Protein 5.84 23 Fenugreek
Fats 36.31 6.41 Nutmeg
Vitamin C 3 3
Carbs 49.29 58.35 Fenugreek
Cholesterol 0 0
Vitamin D 0 0
Iron 3.04 33.53 Fenugreek
Calcium 184 176 Nutmeg
Potassium 350 770 Fenugreek
Magnesium 183 191 Fenugreek
Sugars 2.99 Fenugreek
Fiber 20.8 24.6 Fenugreek
Copper 1.027 1.11 Fenugreek
Zinc 2.15 2.5 Fenugreek
Starch
Phosphorus 213 296 Fenugreek
Sodium 16 67 Nutmeg
Vitamin A 102 60 Nutmeg
Vitamin E 0 Nutmeg
Vitamin D 0 0
Vitamin B1 0.346 0.322 Nutmeg
Vitamin B2 0.057 0.366 Fenugreek
Vitamin B3 1.299 1.64 Fenugreek
Vitamin B5
Vitamin B6 0.16 0.6 Fenugreek
Vitamin B12 0 0
Vitamin K 0 Nutmeg
Folate 76 57 Nutmeg
Trans Fat 0 Nutmeg
Saturated Fat 25.94 1.46 Fenugreek
Monounsaturated Fat 3.22 Nutmeg
Polyunsaturated fat 0.35 Nutmeg
Tryptophan 0.391 Fenugreek
Threonine 0.898 Fenugreek
Isoleucine 1.241 Fenugreek
Leucine 1.757 Fenugreek
Lysine 1.684 Fenugreek
Methionine 0.338 Fenugreek
Phenylalanine 1.089 Fenugreek
Valine 1.102 Fenugreek
Histidine 0.668 Fenugreek
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.