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Nutmeg vs Saffron - In-Depth Nutrition Comparison

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Important differences between Nutmeg and Saffron

  • Nutmeg has more Copper, Fiber, and Vitamin B1, however Saffron has more Manganese, Iron, Vitamin C, Vitamin B6, Potassium, and Magnesium.
  • Saffron's daily need coverage for Manganese is 1109% more.
  • Nutmeg has 16 times more Saturated Fat than Saffron. Nutmeg has 25.94g of Saturated Fat, while Saffron has 1.586g.

The food varieties used in the comparison are Spices, nutmeg, ground and Spices, saffron.

Infographic

Nutmeg vs Saffron 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nutmeg
4
:
Contains more Calcium +65.8%
Contains more Copper +213.1%
Contains more Zinc +97.2%
Contains less Sodium -89.2%
Contains more Iron +265.1%
Contains more Potassium +392.6%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 114% 56% 31% 131% 343% 59% 92% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 417% 34% 153% 189% 110% 30% 108% 20%
Contains more Calcium +65.8%
Contains more Copper +213.1%
Contains more Zinc +97.2%
Contains less Sodium -89.2%
Contains more Iron +265.1%
Contains more Potassium +392.6%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nutmeg
3
:
Contains more Vitamin B1 +200.9%
Contains more Vitamin C +2593.3%
Contains more Vitamin A +419.6%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 0% 0% 87% 14% 25% 0% 37% 0% 0% 57%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 270% 32% 0% 0% 29% 62% 28% 0% 234% 0% 0% 70%
Contains more Vitamin B1 +200.9%
Contains more Vitamin C +2593.3%
Contains more Vitamin A +419.6%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nutmeg
60
Saffron
Mineral Summary Score
103
Nutmeg
132
Saffron

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Nutmeg
69%
Saffron
Carbohydrates
49%
Nutmeg
65%
Saffron
Fats
168%
Nutmeg
27%
Saffron

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nutmeg Saffron
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Saffron
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Saffron
Saffron is lower in Saturated Fat (difference - 24.354g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $3.8)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 132mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 70)
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.
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.

All nutrients comparison - raw data values

Nutrient Nutmeg Saffron Opinion
Calories 525 310 Nutmeg
Protein 5.84 11.43 Saffron
Fats 36.31 5.85 Nutmeg
Vitamin C 3 80.8 Saffron
Carbs 49.29 65.37 Saffron
Cholesterol 0 0
Vitamin D 0 0
Iron 3.04 11.1 Saffron
Calcium 184 111 Nutmeg
Potassium 350 1724 Saffron
Magnesium 183 264 Saffron
Sugar 2.99 Saffron
Fiber 20.8 3.9 Nutmeg
Copper 1.027 0.328 Nutmeg
Zinc 2.15 1.09 Nutmeg
Starch
Phosphorus 213 252 Saffron
Sodium 16 148 Nutmeg
Vitamin A 102 530 Saffron
Vitamin E 0 Nutmeg
Vitamin D 0 0
Vitamin B1 0.346 0.115 Nutmeg
Vitamin B2 0.057 0.267 Saffron
Vitamin B3 1.299 1.46 Saffron
Vitamin B5
Vitamin B6 0.16 1.01 Saffron
Vitamin B12 0 0
Vitamin K 0 Nutmeg
Folate 76 93 Saffron
Trans Fat 0 Nutmeg
Saturated Fat 25.94 1.586 Saffron
Monounsaturated Fat 3.22 0.429 Nutmeg
Polyunsaturated fat 0.35 2.067 Saffron
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.