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Nutmeg vs. Marjoram — In-Depth Nutrition Comparison

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How are nutmeg and marjoram different?

  • Marjoram is higher than nutmeg in iron, vitamin K, calcium, manganese, vitamin B6, fiber, vitamin C, folate, and vitamin A.
  • Marjoram covers your daily need for iron, 996% more than nutmeg.
  • Nutmeg contains 49 times more saturated fat than marjoram. Nutmeg contains 25.94g of saturated fat, while marjoram contains 0.529g.

Spices, nutmeg, ground and Spices, marjoram, dried types were used in this article.

Infographic

Nutmeg vs Marjoram 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
1
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 247% 597% 134% 3102% 378% 98% 131% 10% 709% 25%
Contains less SodiumSodium -79.2%
Contains more MagnesiumMagnesium +89.1%
Contains more CalciumCalcium +981.5%
Contains more PotassiumPotassium +334.9%
Contains more IronIron +2620.7%
Contains more CopperCopper +10.3%
Contains more ZincZinc +67.4%
Contains more PhosphorusPhosphorus +43.7%
Contains more ManganeseManganese +87.3%
Contains more SeleniumSelenium +181.3%

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
1
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 171% 134% 34% 0% 72% 73% 77% 0% 275% 0% 1554% 206% 24%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin CVitamin C +1613.3%
Contains more Vitamin AVitamin A +7960%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +454.4%
Contains more Vitamin B3Vitamin B3 +217.2%
Contains more Vitamin B6Vitamin B6 +643.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260.5%
Contains more CholineCholine +395.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
13% 7% 61% 8% 12%
Protein: 12.66 g
Fats: 7.04 g
Carbs: 60.56 g
Water: 7.64 g
Other: 12.1 g
Contains more FatsFats +415.8%
Contains more ProteinProtein +116.8%
Contains more CarbsCarbs +22.9%
Contains more WaterWater +22.6%
Contains more OtherOther +419.3%

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
9% 16% 75%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.94 g
Polyunsaturated fat: Poly. Fat 4.405 g
Contains more Mono. FatMonounsaturated fat +242.6%
Contains less Sat. FatSaturated fat -98%
Contains more Poly. FatPolyunsaturated fat +1158.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Marjoram
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Marjoram DV% diff.
Iron 3.04mg 82.71mg 996%
Vitamin K 0µg 621.7µg 518%
Calcium 184mg 1990mg 181%
Saturated fat 25.94g 0.529g 116%
Manganese 2.9mg 5.433mg 110%
Vitamin B6 0.16mg 1.19mg 79%
Fiber 20.8g 40.3g 78%
Vitamin C 3mg 51.4mg 54%
Folate 76µg 274µg 50%
Fats 36.31g 7.04g 45%
Vitamin A 5µg 403µg 44%
Magnesium 183mg 346mg 39%
Potassium 350mg 1522mg 34%
Polyunsaturated fat 0.35g 4.405g 27%
Vitamin B2 0.057mg 0.316mg 20%
Vitamin B3 1.299mg 4.12mg 18%
Protein 5.84g 12.66g 14%
Calories 525kcal 271kcal 13%
Phosphorus 213mg 306mg 13%
Zinc 2.15mg 3.6mg 13%
Copper 1.027mg 1.133mg 12%
Vitamin E 0mg 1.69mg 11%
Choline 8.8mg 43.6mg 6%
Monounsaturated fat 3.22g 0.94g 6%
Selenium 1.6µg 4.5µg 5%
Vitamin B1 0.346mg 0.289mg 5%
Carbs 49.29g 60.56g 4%
Sodium 16mg 77mg 3%
Net carbs 28.49g 20.26g N/A
Sugar 2.99g 4.09g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Marjoram
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
202%
Marjoram
Minerals Daily Need Coverage Score
121%
Nutmeg
543%
Marjoram

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Marjoram
Marjoram is lower in Saturated fat (difference - 25.411g)
Which food is lower in glycemic index?
Marjoram
Marjoram is lower in glycemic index (difference - 0)
Which food is cheaper?
Marjoram
Marjoram is cheaper (difference - $6)
Which food is richer in minerals?
Marjoram
Marjoram is relatively richer in minerals
Which food is richer in vitamins?
Marjoram
Marjoram is relatively richer in vitamins
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. Marjoram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170928/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.