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Nutmeg vs. Ground ginger — In-Depth Nutrition Comparison

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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
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
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% 1.7% 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% 0.67% 0% 0% 12% 39% 180% 29% 144% 0% 2% 9.8% 22%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +150%
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

All nutrients comparison - raw data values

Nutrient Nutmeg Ground ginger DV% diff.
Manganese 2.9mg 33.3mg 1322%
Iron 3.04mg 19.8mg 210%
Saturated fat 25.94g 2.599g 106%
Selenium 1.6µg 55.8µg 99%
Copper 1.027mg 0.48mg 61%
Vitamin B3 1.299mg 9.62mg 52%
Fats 36.31g 4.24g 49%
Vitamin B6 0.16mg 0.626mg 36%
Potassium 350mg 1320mg 29%
Fiber 20.8g 14.1g 27%
Vitamin B1 0.346mg 0.046mg 25%
Folate 76µg 13µg 16%
Zinc 2.15mg 3.64mg 14%
Calories 525kcal 335kcal 10%
Vitamin B5 0.477mg 10%
Vitamin B2 0.057mg 0.17mg 9%
Monounsaturated fat 3.22g 0.479g 7%
Calcium 184mg 114mg 7%
Magnesium 183mg 214mg 7%
Carbs 49.29g 71.62g 7%
Phosphorus 213mg 168mg 6%
Protein 5.84g 8.98g 6%
Choline 8.8mg 41.2mg 6%
Polyunsaturated fat 0.35g 0.929g 4%
Vitamin C 3mg 0.7mg 3%
Fructose 1.78g 2%
Vitamin K 0µg 0.8µg 1%
Net carbs 28.49g 57.52g N/A
Sugar 2.99g 3.39g N/A
Sodium 16mg 27mg 0%
Vitamin A 5µg 2µg 0%
Tryptophan 0.152mg 0%
Threonine 0.289mg 0%
Isoleucine 0.341mg 0%
Leucine 0.513mg 0%
Lysine 0.241mg 0%
Methionine 0.089mg 0%
Phenylalanine 0.311mg 0%
Valine 0.411mg 0%
Histidine 0.199mg 0%
Omega-3 - ALA 0.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
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
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%

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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.