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

Nutmeg vs. Maple sugar — In-Depth Nutrition Comparison

Compare

A recap on differences between nutmeg and maple sugar

  • Nutmeg has more copper, fiber, magnesium, phosphorus, vitamin B1, folate, and iron; however, maple sugar is higher in manganese and zinc.
  • Nutmeg covers your daily saturated fat needs 130% more than maple sugar.
  • Maple sugar has less saturated fat.
  • The glycemic index of maple sugar is higher.

Food varieties used in this article are Spices, nutmeg, ground and Sugars, maple.

Infographic

Nutmeg vs Maple sugar 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
7
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +863.2%
Contains more CalciumCalcium +104.4%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +88.8%
Contains more CopperCopper +937.4%
Contains more PhosphorusPhosphorus +7000%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +181.9%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +52.5%

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
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 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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3744.4%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +3147.5%
Contains more Vitamin B6Vitamin B6 +5233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +319%
~equal in Vitamin E ~0mg
~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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +5740%
Contains more FatsFats +18055%
Contains more OtherOther +191.3%
Contains more CarbsCarbs +84.4%
Contains more WaterWater +28.4%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +4931.3%
Contains more Poly. FatPolyunsaturated fat +250%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Maple sugar DV% diff.
Saturated fat 25.94g 0.036g 118%
Copper 1.027mg 0.099mg 103%
Fiber 20.8g 0g 83%
Manganese 2.9mg 4.422mg 66%
Fats 36.31g 0.2g 56%
Magnesium 183mg 19mg 39%
Zinc 2.15mg 6.06mg 36%
Phosphorus 213mg 3mg 30%
Vitamin B1 0.346mg 0.009mg 28%
Folate 76µg 0µg 19%
Iron 3.04mg 1.61mg 18%
Carbs 49.29g 90.9g 14%
Vitamin B6 0.16mg 0.003mg 12%
Protein 5.84g 0.1g 11%
Calories 525kcal 354kcal 9%
Calcium 184mg 90mg 9%
Vitamin B3 1.299mg 0.04mg 8%
Monounsaturated fat 3.22g 0.064g 8%
Vitamin B2 0.057mg 0.013mg 3%
Vitamin C 3mg 0mg 3%
Potassium 350mg 274mg 2%
Polyunsaturated fat 0.35g 0.1g 2%
Vitamin A 5µg 0µg 1%
Selenium 1.6µg 0.8µg 1%
Vitamin B5 0.048mg 1%
Choline 8.8mg 2.1mg 1%
Net carbs 28.49g 90.9g N/A
Sugar 2.99g 84.87g N/A
Sodium 16mg 11mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
121%
Nutmeg
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 81.88g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 25.904g)
Which food is cheaper?
Maple sugar
Maple sugar is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.