Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nutmeg vs. Ground ginger — In-Depth Nutrition Comparison

Compare

What are the main differences between Nutmeg and Ground ginger?

  • Nutmeg is richer in Copper, Fiber, and Vitamin B1, yet Ground ginger is richer in Manganese, Iron, Selenium, Vitamin B3, Vitamin B6, and Potassium.
  • Ground ginger's daily need coverage for Manganese is 1322% higher.
  • Nutmeg has 10 times more Saturated Fat than Ground ginger. Nutmeg has 25.94g of Saturated Fat, while Ground ginger has 2.599g.

We used Spices, nutmeg, ground and Spices, ginger, ground types in this comparison.

Infographic

Nutmeg vs Ground ginger 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
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 153% 34% 116% 743% 160% 99% 72% 3.5% 4343% 304%
Contains more CalciumCalcium +61.4%
Contains more CopperCopper +114%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -40.7%
Contains more MagnesiumMagnesium +16.9%
Contains more PotassiumPotassium +277.1%
Contains more IronIron +551.3%
Contains more ZincZinc +69.3%
Contains more ManganeseManganese +1048.3%
Contains more SeleniumSelenium +3387.5%

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
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 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 2.3% 1.8% 0% 0% 12% 39% 180% 29% 144% 0% 2% 9.8% 22%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin B1Vitamin B1 +652.2%
Contains more FolateFolate +484.6%
Contains more Vitamin B2Vitamin B2 +198.2%
Contains more Vitamin B3Vitamin B3 +640.6%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +368.2%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
1
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
9% 4% 72% 10% 5%
Protein: 8.98 g
Fats: 4.24 g
Carbs: 71.62 g
Water: 9.94 g
Other: 5.22 g
Contains more FatsFats +756.4%
Contains more ProteinProtein +53.8%
Contains more CarbsCarbs +45.3%
Contains more WaterWater +59.6%
Contains more OtherOther +124%

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
65% 12% 23%
Saturated Fat: Sat. Fat 2.599 g
Monounsaturated Fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.929 g
Contains more Mono. FatMonounsaturated Fat +572.2%
Contains less Sat. FatSaturated Fat -90%
Contains more Poly. FatPolyunsaturated fat +165.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Ground ginger
Lower in Sugar ok
Lower in Sodium 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 Ground ginger Opinion
Calories 525kcal 335kcal Nutmeg
Protein 5.84g 8.98g Ground ginger
Fats 36.31g 4.24g Nutmeg
Vitamin C 3mg 0.7mg Nutmeg
Net carbs 28.49g 57.52g Ground ginger
Carbs 49.29g 71.62g Ground ginger
Magnesium 183mg 214mg Ground ginger
Calcium 184mg 114mg Nutmeg
Potassium 350mg 1320mg Ground ginger
Iron 3.04mg 19.8mg Ground ginger
Sugar 2.99g 3.39g Nutmeg
Fiber 20.8g 14.1g Nutmeg
Copper 1.027mg 0.48mg Nutmeg
Zinc 2.15mg 3.64mg Ground ginger
Phosphorus 213mg 168mg Nutmeg
Sodium 16mg 27mg Nutmeg
Vitamin A 102IU 30IU Nutmeg
Vitamin A RAE 5µg 2µg Nutmeg
Manganese 2.9mg 33.3mg Ground ginger
Selenium 1.6µg 55.8µg Ground ginger
Vitamin B1 0.346mg 0.046mg Nutmeg
Vitamin B2 0.057mg 0.17mg Ground ginger
Vitamin B3 1.299mg 9.62mg Ground ginger
Vitamin B5 0.477mg Ground ginger
Vitamin B6 0.16mg 0.626mg Ground ginger
Vitamin K 0µg 0.8µg Ground ginger
Folate 76µg 13µg Nutmeg
Choline 8.8mg 41.2mg Ground ginger
Saturated Fat 25.94g 2.599g Ground ginger
Monounsaturated Fat 3.22g 0.479g Nutmeg
Polyunsaturated fat 0.35g 0.929g Ground ginger
Tryptophan 0.152mg Ground ginger
Threonine 0.289mg Ground ginger
Isoleucine 0.341mg Ground ginger
Leucine 0.513mg Ground ginger
Lysine 0.241mg Ground ginger
Methionine 0.089mg Ground ginger
Phenylalanine 0.311mg Ground ginger
Valine 0.411mg Ground ginger
Histidine 0.199mg Ground ginger
Fructose 1.78g Ground ginger
Omega-3 - ALA 0.223g Ground ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Ground ginger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
34%
Ground ginger
Minerals Daily Need Coverage Score
121%
Nutmeg
603%
Ground ginger

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Ground ginger
Ground ginger is lower in Saturated Fat (difference - 23.341g)
Which food is lower in glycemic index?
Ground ginger
Ground ginger is lower in glycemic index (difference - 0)
Which food is cheaper?
Ground ginger
Ground ginger is cheaper (difference - $6)
Which food is richer in minerals?
Ground ginger
Ground ginger 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. Ground ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170926/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.