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Nutmeg vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and prunes?

  • Nutmeg is richer in manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, and folate, yet prunes are richer in vitamin K.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Nutmeg has 19 times more folate than prunes. Nutmeg has 76µg of folate, while prunes have 4µg.
  • Prunes contain less saturated fat.
  • Nutmeg has a lower glycemic index than prunes.

We used Spices, nutmeg, ground and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Nutmeg vs Prunes 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
8
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%
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +346.3%
Contains more CalciumCalcium +327.9%
Contains more IronIron +226.9%
Contains more CopperCopper +265.5%
Contains more ZincZinc +388.6%
Contains more PhosphorusPhosphorus +208.7%
Contains more ManganeseManganese +869.9%
Contains more SeleniumSelenium +433.3%
Contains more PotassiumPotassium +109.1%
Contains less SodiumSodium -87.5%

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
3
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%
Prunes
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +578.4%
Contains more FolateFolate +1800%
Contains more Vitamin AVitamin A +680%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +226.3%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +14.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
2
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
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +167.9%
Contains more FatsFats +9455.3%
Contains more CarbsCarbs +29.6%
Contains more WaterWater +396.3%
Contains more OtherOther +13.3%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +5975.5%
Contains more Poly. FatPolyunsaturated fat +464.5%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Prunes DV% diff.
Saturated fat 25.94g 0.088g 118%
Manganese 2.9mg 0.299mg 113%
Copper 1.027mg 0.281mg 83%
Fats 36.31g 0.38g 55%
Fiber 20.8g 7.1g 55%
Vitamin K 0µg 59.5µg 50%
Magnesium 183mg 41mg 34%
Iron 3.04mg 0.93mg 26%
Vitamin B1 0.346mg 0.051mg 25%
Phosphorus 213mg 69mg 21%
Folate 76µg 4µg 18%
Zinc 2.15mg 0.44mg 16%
Fructose 12.45g 16%
Calories 525kcal 240kcal 14%
Calcium 184mg 43mg 14%
Potassium 350mg 732mg 11%
Vitamin B2 0.057mg 0.186mg 10%
Vitamin B5 0.422mg 8%
Monounsaturated fat 3.22g 0.053g 8%
Protein 5.84g 2.18g 7%
Carbs 49.29g 63.88g 5%
Vitamin A 5µg 39µg 4%
Vitamin B3 1.299mg 1.882mg 4%
Vitamin E 0mg 0.43mg 3%
Vitamin B6 0.16mg 0.205mg 3%
Vitamin C 3mg 0.6mg 3%
Selenium 1.6µg 0.3µg 2%
Starch 5.11g 2%
Polyunsaturated fat 0.35g 0.062g 2%
Sodium 16mg 2mg 1%
Net carbs 28.49g 56.78g N/A
Sugar 2.99g 38.13g N/A
Choline 8.8mg 10.1mg 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
121%
Nutmeg
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 25.852g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $4)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 35.14g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.