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Nutmeg vs. Star anise — In-Depth Nutrition Comparison

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What are the differences between nutmeg and star anise?

  • Nutmeg is higher in manganese and fiber, yet star anise is higher in iron, calcium, vitamin B6, phosphorus, potassium, zinc, and vitamin C.
  • Star anise's daily need coverage for iron is 424% more.
  • Nutmeg has 44 times more saturated fat than star anise. While nutmeg has 25.94g of saturated fat, star anise has only 0.586g.
  • The glycemic index of nutmeg is lower.

We used Spices, nutmeg, ground and Spices, anise seed types in this article.

Infographic

Nutmeg vs Star anise 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
2
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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains more CopperCopper +12.9%
Contains more ManganeseManganese +26.1%
Contains more CalciumCalcium +251.1%
Contains more PotassiumPotassium +311.7%
Contains more IronIron +1115.8%
Contains more ZincZinc +146.5%
Contains more PhosphorusPhosphorus +106.6%
Contains more SeleniumSelenium +212.5%
~equal in Magnesium ~170mg
~equal in Sodium ~16mg

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
2
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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more FolateFolate +660%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin B2Vitamin B2 +408.8%
Contains more Vitamin B3Vitamin B3 +135.6%
Contains more Vitamin B6Vitamin B6 +306.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.34mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
1
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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more FatsFats +128.4%
Contains more ProteinProtein +201.4%
Contains more WaterWater +53.1%
Contains more OtherOther +197.9%
~equal in Carbs ~50.02g

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
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +203.7%
Contains more Poly. FatPolyunsaturated fat +800%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Star anise DV% diff.
Iron 3.04mg 36.96mg 424%
Saturated fat 25.94g 0.586g 115%
Calcium 184mg 646mg 46%
Vitamin B6 0.16mg 0.65mg 38%
Phosphorus 213mg 440mg 32%
Potassium 350mg 1441mg 32%
Fats 36.31g 15.9g 31%
Zinc 2.15mg 5.3mg 29%
Manganese 2.9mg 2.3mg 26%
Fiber 20.8g 14.6g 25%
Protein 5.84g 17.6g 24%
Vitamin C 3mg 21mg 20%
Polyunsaturated fat 0.35g 3.15g 19%
Vitamin B2 0.057mg 0.29mg 18%
Folate 76µg 10µg 17%
Vitamin B5 0.797mg 16%
Monounsaturated fat 3.22g 9.78g 16%
Copper 1.027mg 0.91mg 13%
Vitamin B3 1.299mg 3.06mg 11%
Calories 525kcal 337kcal 9%
Selenium 1.6µg 5µg 6%
Magnesium 183mg 170mg 3%
Choline 8.8mg 2%
Vitamin A 5µg 16µg 1%
Carbs 49.29g 50.02g 0%
Net carbs 28.49g 35.42g N/A
Sugar 2.99g N/A
Sodium 16mg 16mg 0%
Vitamin B1 0.346mg 0.34mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Star anise
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%
Star anise
Minerals Daily Need Coverage Score
121%
Nutmeg
279%
Star anise

Comparison summary

Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Star anise
Star anise is lower in Saturated fat (difference - 25.354g)
Which food is cheaper?
Star anise
Star anise is cheaper (difference - $4)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (16 mg)
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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.