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Nutmeg vs. Spearmint — In-Depth Nutrition Comparison

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Significant differences between Nutmeg and Spearmint

  • Nutmeg has more Copper, Manganese, Fiber, Magnesium, Vitamin B1, and Phosphorus, however, Spearmint is richer in Iron, Vitamin A RAE, and Vitamin C.
  • Nutmeg covers your daily Saturated Fat needs 129% more than Spearmint.
  • Spearmint has 4 times less Vitamin B1 than Nutmeg. Nutmeg has 0.346mg of Vitamin B1, while Spearmint has 0.078mg.
  • Spearmint contains less Saturated Fat.

Specific food types used in this comparison are Spices, nutmeg, ground and Spearmint, fresh.

Infographic

Nutmeg vs Spearmint 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
7
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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +190.5%
Contains more CopperCopper +327.9%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +255%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +159.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +290.5%
~equal in Calcium ~199mg

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% 6.1% 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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin B1Vitamin B1 +343.6%
Contains more Vitamin B3Vitamin B3 +37%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +3874.5%
Contains more Vitamin B2Vitamin B2 +207%
Contains more FolateFolate +38.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +77.5%
Contains more FatsFats +4874%
Contains more CarbsCarbs +486.1%
Contains more OtherOther +15.3%
Contains more WaterWater +1273.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +12780%
Contains less Sat. FatSaturated Fat -99.3%
Contains more Poly. FatPolyunsaturated fat +12.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Spearmint Opinion
Calories 525kcal 44kcal Nutmeg
Protein 5.84g 3.29g Nutmeg
Fats 36.31g 0.73g Nutmeg
Vitamin C 3mg 13.3mg Spearmint
Net carbs 28.49g 1.61g Nutmeg
Carbs 49.29g 8.41g Nutmeg
Magnesium 183mg 63mg Nutmeg
Calcium 184mg 199mg Spearmint
Potassium 350mg 458mg Spearmint
Iron 3.04mg 11.87mg Spearmint
Sugar 2.99g Spearmint
Fiber 20.8g 6.8g Nutmeg
Copper 1.027mg 0.24mg Nutmeg
Zinc 2.15mg 1.09mg Nutmeg
Phosphorus 213mg 60mg Nutmeg
Sodium 16mg 30mg Nutmeg
Vitamin A 102IU 4054IU Spearmint
Vitamin A RAE 5µg 203µg Spearmint
Manganese 2.9mg 1.118mg Nutmeg
Selenium 1.6µg Nutmeg
Vitamin B1 0.346mg 0.078mg Nutmeg
Vitamin B2 0.057mg 0.175mg Spearmint
Vitamin B3 1.299mg 0.948mg Nutmeg
Vitamin B5 0.25mg Spearmint
Vitamin B6 0.16mg 0.158mg Nutmeg
Folate 76µg 105µg Spearmint
Choline 8.8mg Nutmeg
Saturated Fat 25.94g 0.191g Spearmint
Monounsaturated Fat 3.22g 0.025g Nutmeg
Polyunsaturated fat 0.35g 0.394g Spearmint
Tryptophan 0.05mg Spearmint
Threonine 0.135mg Spearmint
Isoleucine 0.135mg Spearmint
Leucine 0.247mg Spearmint
Lysine 0.141mg Spearmint
Methionine 0.046mg Spearmint
Phenylalanine 0.168mg Spearmint
Valine 0.164mg Spearmint
Histidine 0.066mg Spearmint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Spearmint
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
38%
Spearmint
Minerals Daily Need Coverage Score
121%
Nutmeg
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 25.749g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 0)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $6)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 14mg)
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

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.