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Nutmeg vs. Maple syrup — In-Depth Nutrition Comparison

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How are nutmeg and maple syrup different?

  • Nutmeg is richer in copper, fiber, magnesium, iron, phosphorus, vitamin B1, folate, and vitamin B6, while maple syrup is higher in vitamin B2.
  • Nutmeg covers your daily need for saturated fat, 130% more than maple syrup.
  • Maple syrup is lower in saturated fat.
  • Maple syrup has a higher glycemic index (54) than nutmeg (0).

Spices, nutmeg, ground and Syrups, maple types were used in this article.

Infographic

Nutmeg vs Maple syrup 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
8
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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +771.4%
Contains more CalciumCalcium +80.4%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +2663.6%
Contains more CopperCopper +5605.6%
Contains more ZincZinc +46.3%
Contains more PhosphorusPhosphorus +10550%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -25%
~equal in Manganese ~2.908mg

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
7
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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +424.2%
Contains more Vitamin B3Vitamin B3 +1503.7%
Contains more Vitamin B6Vitamin B6 +7900%
Contains more FolateFolate +∞%
Contains more CholineCholine +450%
Contains more Vitamin B2Vitamin B2 +2128.1%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +14500%
Contains more FatsFats +60416.7%
Contains more OtherOther +395.7%
Contains more CarbsCarbs +36%
Contains more WaterWater +419.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +29172.7%
Contains more Poly. FatPolyunsaturated fat +1958.8%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Maple syrup DV% diff.
Saturated fat 25.94g 0.007g 118%
Copper 1.027mg 0.018mg 112%
Vitamin B2 0.057mg 1.27mg 93%
Fiber 20.8g 0g 83%
Fats 36.31g 0.06g 56%
Magnesium 183mg 21mg 39%
Iron 3.04mg 0.11mg 37%
Phosphorus 213mg 2mg 30%
Vitamin B1 0.346mg 0.066mg 23%
Folate 76µg 0µg 19%
Calories 525kcal 260kcal 13%
Vitamin B6 0.16mg 0.002mg 12%
Protein 5.84g 0.04g 12%
Monounsaturated fat 3.22g 0.011g 8%
Calcium 184mg 102mg 8%
Vitamin B3 1.299mg 0.081mg 8%
Zinc 2.15mg 1.47mg 6%
Carbs 49.29g 67.04g 6%
Potassium 350mg 212mg 4%
Vitamin C 3mg 0mg 3%
Selenium 1.6µg 0.6µg 2%
Polyunsaturated fat 0.35g 0.017g 2%
Choline 8.8mg 1.6mg 1%
Fructose 0.52g 1%
Vitamin B5 0.036mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 28.49g 67.04g N/A
Sugar 2.99g 60.46g N/A
Sodium 16mg 12mg 0%
Manganese 2.9mg 2.908mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
121%
Nutmeg
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 57.47g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 25.933g)
Which food is cheaper?
Maple syrup
Maple syrup is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.