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Nutmeg vs. Mulberry — In-Depth Nutrition Comparison

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A recap on differences between nutmeg and mulberries

  • Nutmeg has more copper, fiber, magnesium, vitamin B1, phosphorus, zinc, folate, and iron; however, mulberries are higher in vitamin C.
  • Nutmeg covers your daily saturated fat needs 130% more than mulberries.
  • Mulberries contain 18 times less zinc than nutmeg. Nutmeg contains 2.15mg of zinc, while mulberries contain 0.12mg.
  • Mulberries have less saturated fat.
  • The glycemic index of mulberries is higher.

Food varieties used in this article are Spices, nutmeg, ground and Mulberries, raw.

Infographic

Nutmeg vs Mulberry infographic
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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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +916.7%
Contains more CalciumCalcium +371.8%
Contains more PotassiumPotassium +80.4%
Contains more IronIron +64.3%
Contains more CopperCopper +1611.7%
Contains more ZincZinc +1691.7%
Contains more PhosphorusPhosphorus +460.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -37.5%

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
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +1093.1%
Contains more Vitamin B3Vitamin B3 +109.5%
Contains more Vitamin B6Vitamin B6 +220%
Contains more FolateFolate +1166.7%
Contains more Vitamin CVitamin C +1113.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +39.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +305.6%
Contains more FatsFats +9210.3%
Contains more CarbsCarbs +403%
Contains more OtherOther +237.7%
Contains more WaterWater +1307.4%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +7753.7%
Contains more Poly. FatPolyunsaturated fat +69.1%
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 Mulberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium 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 Mulberry DV% diff.
Manganese 2.9mg 126%
Saturated fat 25.94g 0.027g 118%
Copper 1.027mg 0.06mg 107%
Fiber 20.8g 1.7g 76%
Fats 36.31g 0.39g 55%
Magnesium 183mg 18mg 39%
Vitamin C 3mg 36.4mg 37%
Vitamin B1 0.346mg 0.029mg 26%
Phosphorus 213mg 38mg 25%
Calories 525kcal 43kcal 24%
Folate 76µg 6µg 18%
Zinc 2.15mg 0.12mg 18%
Iron 3.04mg 1.85mg 15%
Calcium 184mg 39mg 15%
Carbs 49.29g 9.8g 13%
Protein 5.84g 1.44g 9%
Monounsaturated fat 3.22g 0.041g 8%
Vitamin B6 0.16mg 0.05mg 8%
Vitamin K 0µg 7.8µg 7%
Vitamin E 0mg 0.87mg 6%
Potassium 350mg 194mg 5%
Vitamin B3 1.299mg 0.62mg 4%
Vitamin B2 0.057mg 0.101mg 3%
Selenium 1.6µg 0.6µg 2%
Choline 8.8mg 12.3mg 1%
Polyunsaturated fat 0.35g 0.207g 1%
Net carbs 28.49g 8.1g N/A
Sugar 2.99g 8.1g N/A
Sodium 16mg 10mg 0%
Vitamin A 5µg 1µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
121%
Nutmeg
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 5.11g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 25.913g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $5.6)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.