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Nutmeg vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are nutmeg and pumpkin seeds different?

  • Nutmeg is richer in manganese, copper, vitamin B1, phosphorus, folate, and calcium, while pumpkin seeds are higher in zinc, magnesium, and potassium.
  • Nutmeg covers your daily need for saturated fat, 111% more than pumpkin seeds.
  • Nutmeg contains 10 times more vitamin B1 than pumpkin seeds. Nutmeg contains 0.346mg of vitamin B1, while pumpkin seeds contain 0.034mg.
  • Pumpkin seeds are lower in saturated fat.

Spices, nutmeg, ground and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Nutmeg vs Pumpkin seeds 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
6
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +234.5%
Contains more CopperCopper +48.8%
Contains more PhosphorusPhosphorus +131.5%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +484.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +43.2%
Contains more PotassiumPotassium +162.6%
Contains more ZincZinc +379.1%
~equal in Iron ~3.31mg

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
7
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +917.6%
Contains more Vitamin B3Vitamin B3 +354.2%
Contains more Vitamin B6Vitamin B6 +332.4%
Contains more FolateFolate +744.4%
Contains more CholineCholine +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +87.2%
Contains more WaterWater +38.4%
Contains more ProteinProtein +217.6%
Contains more OtherOther +63.1%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +87.3%
Contains more Poly. FatPolyunsaturated fat +2426.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Pumpkin seeds DV% diff.
Manganese 2.9mg 0.496mg 105%
Saturated fat 25.94g 3.67g 101%
Zinc 2.15mg 10.3mg 74%
Polyunsaturated fat 0.35g 8.844g 57%
Copper 1.027mg 0.69mg 37%
Vitamin B1 0.346mg 0.034mg 26%
Fats 36.31g 19.4g 26%
Protein 5.84g 18.55g 25%
Magnesium 183mg 262mg 19%
Folate 76µg 9µg 17%
Phosphorus 213mg 92mg 17%
Potassium 350mg 919mg 17%
Calcium 184mg 55mg 13%
Fiber 20.8g 18.4g 10%
Vitamin B6 0.16mg 0.037mg 9%
Monounsaturated fat 3.22g 6.032g 7%
Vitamin B3 1.299mg 0.286mg 6%
Calories 525kcal 446kcal 4%
Selenium 1.6µg 3%
Iron 3.04mg 3.31mg 3%
Vitamin C 3mg 0.3mg 3%
Choline 8.8mg 2%
Vitamin B5 0.056mg 1%
Carbs 49.29g 53.75g 1%
Net carbs 28.49g 35.35g N/A
Sugar 2.99g N/A
Sodium 16mg 18mg 0%
Vitamin A 5µg 3µg 0%
Vitamin B2 0.057mg 0.052mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
121%
Nutmeg
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 22.27g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $3.8)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.