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Nutmeg vs. Fruit preserves — In-Depth Nutrition Comparison

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Important differences between nutmeg and fruit preserves

  • Fruit preserves have less manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, zinc, and calcium.
  • Nutmeg's daily need coverage for saturated fat is 130% more.
  • Nutmeg has 73 times more manganese than fruit preserves. Nutmeg has 2.9mg of manganese, while fruit preserves have 0.04mg.
  • Fruit preserves are lower in saturated fat.
  • Fruit preserves have a higher glycemic index than nutmeg.

The food varieties used in the comparison are Spices, nutmeg, ground and Jams and preserves.

Infographic

Nutmeg vs Fruit preserves 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
9
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +4475%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +354.5%
Contains more IronIron +520.4%
Contains more CopperCopper +927%
Contains more ZincZinc +3483.3%
Contains more PhosphorusPhosphorus +1021.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +7150%
Contains more SeleniumSelenium +25%

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
5
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2062.5%
Contains more Vitamin B3Vitamin B3 +3508.3%
Contains more Vitamin B6Vitamin B6 +700%
Contains more FolateFolate +590.9%
Contains more Vitamin CVitamin C +193.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more CholineCholine +15.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +1478.4%
Contains more FatsFats +51771.4%
Contains more OtherOther +913%
Contains more CarbsCarbs +39.7%
Contains more WaterWater +389.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +8373.7%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Fruit preserves DV% diff.
Manganese 2.9mg 0.04mg 124%
Saturated fat 25.94g 0.01g 118%
Copper 1.027mg 0.1mg 103%
Fiber 20.8g 1.1g 79%
Fats 36.31g 0.07g 56%
Magnesium 183mg 4mg 43%
Iron 3.04mg 0.49mg 32%
Vitamin B1 0.346mg 0.016mg 28%
Phosphorus 213mg 19mg 28%
Zinc 2.15mg 0.06mg 19%
Folate 76µg 11µg 16%
Calcium 184mg 20mg 16%
Calories 525kcal 278kcal 12%
Protein 5.84g 0.37g 11%
Vitamin B6 0.16mg 0.02mg 11%
Vitamin B3 1.299mg 0.036mg 8%
Potassium 350mg 77mg 8%
Monounsaturated fat 3.22g 0.038g 8%
Carbs 49.29g 68.86g 7%
Vitamin C 3mg 8.8mg 6%
Polyunsaturated fat 0.35g 0g 2%
Selenium 1.6µg 2µg 1%
Vitamin B2 0.057mg 0.076mg 1%
Vitamin E 0mg 0.12mg 1%
Vitamin A 5µg 0µg 1%
Sodium 16mg 32mg 1%
Net carbs 28.49g 67.76g N/A
Sugar 2.99g 48.5g N/A
Vitamin B5 0.02mg 0%
Choline 8.8mg 10.2mg 0%
Tryptophan 0.008mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.03mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
121%
Nutmeg
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 45.51g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 25.93g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $6)
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.