Nutmeg vs. Saffron — In-Depth Nutrition Comparison

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Important differences between nutmeg and saffron

Nutmeg has more copper, fiber, and fats; 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.
Saffron has a higher glycemic index than nutmeg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Nutmeg

Saffron

Contains more CalciumCalcium	+65.8%
Contains more CopperCopper	+213.1%
Contains more ZincZinc	+97.2%
Contains less SodiumSodium	-89.2%

Contains more MagnesiumMagnesium	+44.3%
Contains more PotassiumPotassium	+392.6%
Contains more IronIron	+265.1%
Contains more PhosphorusPhosphorus	+18.3%
Contains more ManganeseManganese	+879.6%
Contains more SeleniumSelenium	+250%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Nutmeg

Saffron

Contains more Vitamin B1Vitamin B1

+200.9%

Contains more Vitamin CVitamin C	+2593.3%
Contains more Vitamin AVitamin A	+440%
Contains more Vitamin B2Vitamin B2	+368.4%
Contains more Vitamin B3Vitamin B3	+12.4%
Contains more Vitamin B6Vitamin B6	+531.3%
Contains more FolateFolate	+22.4%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.9mg	28.408mg	1109%
Saturated fat	25.94g	1.586g	111%
Iron	3.04mg	11.1mg	101%
Vitamin C	3mg	80.8mg	86%
Copper	1.027mg	0.328mg	78%
Fiber	20.8g	3.9g	68%
Vitamin B6	0.16mg	1.01mg	65%
Fats	36.31g	5.85g	47%
Potassium	350mg	1724mg	40%
Magnesium	183mg	264mg	19%
Vitamin B1	0.346mg	0.115mg	19%
Vitamin B2	0.057mg	0.267mg	16%
Calories	525kcal	310kcal	11%
Protein	5.84g	11.43g	11%
Polyunsaturated fat	0.35g	2.067g	11%
Zinc	2.15mg	1.09mg	10%
Calcium	184mg	111mg	7%
Selenium	1.6µg	5.6µg	7%
Monounsaturated fat	3.22g	0.429g	7%
Phosphorus	213mg	252mg	6%
Sodium	16mg	148mg	6%
Carbs	49.29g	65.37g	5%
Folate	76µg	93µg	4%
Vitamin A	5µg	27µg	2%
Choline	8.8mg		2%
Vitamin B3	1.299mg	1.46mg	1%
Protein per 100 calories	1.1g	3.7g	N/A
Calories per 10 g protein	899kcal	271kcal	N/A
Weight per 100 calories	19g	32g	N/A
Unsaturated / Saturated Fat ratio	0.14	1.6	N/A
Net carbs	28.49g	61.47g	N/A
Sugar	2.99g		N/A
Omega-3 (DPA)	0g	0.006g	N/A