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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +12.9%
Contains more Calcium +251.1%
Contains more Iron +1115.8%
Contains more Phosphorus +106.6%
Contains more Potassium +311.7%
Contains more Zinc +146.5%
Equal in Magnesium - 170
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 194% 1386% 122% 189% 128% 3% 145% 304%
Contains more Copper +12.9%
Contains more Calcium +251.1%
Contains more Iron +1115.8%
Contains more Phosphorus +106.6%
Contains more Potassium +311.7%
Contains more Zinc +146.5%
Equal in Magnesium - 170
Equal in Sodium - 16

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
4
:
Contains more Folate +660%
Contains more Vitamin A +204.9%
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B6 +306.3%
Equal in Vitamin B1 - 0.34
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 19% 0% 0% 70% 86% 67% 58% 48% 150% 8% 0% 0%
Contains more Folate +660%
Contains more Vitamin A +204.9%
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B6 +306.3%
Equal in Vitamin B1 - 0.34

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 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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Star anise Opinion
Net carbs 28.49g 35.42g Star anise
Protein 5.84g 17.6g Star anise
Fats 36.31g 15.9g Nutmeg
Carbs 49.29g 50.02g Star anise
Calories 525kcal 337kcal Nutmeg
Starch g g
Fructose g g
Sugar 2.99g g Star anise
Fiber 20.8g 14.6g Nutmeg
Calcium 184mg 646mg Star anise
Iron 3.04mg 36.96mg Star anise
Magnesium 183mg 170mg Nutmeg
Phosphorus 213mg 440mg Star anise
Potassium 350mg 1441mg Star anise
Sodium 16mg 16mg
Zinc 2.15mg 5.3mg Star anise
Copper 1.027mg 0.91mg Nutmeg
Vitamin A 102IU 311IU Star anise
Vitamin E 0mg mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 21mg Star anise
Vitamin B1 0.346mg 0.34mg Nutmeg
Vitamin B2 0.057mg 0.29mg Star anise
Vitamin B3 1.299mg 3.06mg Star anise
Vitamin B5 mg 0.797mg Star anise
Vitamin B6 0.16mg 0.65mg Star anise
Folate 76µg 10µg Nutmeg
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 g
Saturated Fat 25.94g 0.586g Star anise
Monounsaturated Fat 3.22g 9.78g Star anise
Polyunsaturated fat 0.35g 3.15g Star anise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Star anise
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
42
Star anise
Mineral Summary Score
103
Nutmeg
308
Star anise

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
106%
Star anise
Carbohydrates
49%
Nutmeg
50%
Star anise
Fats
168%
Nutmeg
73%
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 Sodium?
?
The foods are relatively equal in Sodium (16 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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

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. 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.