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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
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" 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 less Sodium -89.2%
Contains more Zinc +97.2%
Contains more Copper +213.1%
Contains more Iron +265.1%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Potassium +392.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 417% 189% 108% 153% 20% 30% 110%
Contains more Calcium +65.8%
Contains less Sodium -89.2%
Contains more Zinc +97.2%
Contains more Copper +213.1%
Contains more Iron +265.1%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Potassium +392.6%

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 A +419.6%
Contains more Vitamin C +2593.3%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
Contains more Vitamin B1 +200.9%
Contains more Vitamin A +419.6%
Contains more Vitamin C +2593.3%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%

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

All nutrients comparison - raw data values

Nutrient Nutmeg Saffron Opinion
Net carbs 28.49g 61.47g Saffron
Protein 5.84g 11.43g Saffron
Fats 36.31g 5.85g Nutmeg
Carbs 49.29g 65.37g Saffron
Calories 525kcal 310kcal Nutmeg
Starch g g
Fructose g g
Sugar 2.99g g Saffron
Fiber 20.8g 3.9g Nutmeg
Calcium 184mg 111mg Nutmeg
Iron 3.04mg 11.1mg Saffron
Magnesium 183mg 264mg Saffron
Phosphorus 213mg 252mg Saffron
Potassium 350mg 1724mg Saffron
Sodium 16mg 148mg Nutmeg
Zinc 2.15mg 1.09mg Nutmeg
Copper 1.027mg 0.328mg Nutmeg
Vitamin A 102IU 530IU Saffron
Vitamin E 0mg mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 80.8mg Saffron
Vitamin B1 0.346mg 0.115mg Nutmeg
Vitamin B2 0.057mg 0.267mg Saffron
Vitamin B3 1.299mg 1.46mg Saffron
Vitamin B5 mg mg
Vitamin B6 0.16mg 1.01mg Saffron
Folate 76µg 93µg Saffron
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Nutmeg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat g 0g Nutmeg
Saturated Fat 25.94g 1.586g Saffron
Monounsaturated Fat 3.22g 0.429g Nutmeg
Polyunsaturated fat 0.35g 2.067g Saffron

Which food is preferable for your diet?

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

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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

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.

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.