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Nutmeg vs. Tamarind — In-Depth Nutrition Comparison

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What are the differences between nutmeg and tamarind?

  • Nutmeg is higher in copper, fiber, magnesium, zinc, folate, phosphorus, and calcium, yet tamarind is higher in potassium and vitamin B2.
  • Nutmeg's daily need coverage for saturated fat is 128% more.
  • Nutmeg has 22 times more zinc than tamarind. While nutmeg has 2.15mg of zinc, tamarind has only 0.1mg.
  • The amount of saturated fat in tamarind is lower.
  • The glycemic index of nutmeg is lower.

We used Spices, nutmeg, ground and Tamarinds, raw types in this article.

Infographic

Nutmeg vs Tamarind infographic
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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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +98.9%
Contains more CalciumCalcium +148.6%
Contains more CopperCopper +1094.2%
Contains more ZincZinc +2050%
Contains more PhosphorusPhosphorus +88.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +23.1%
Contains more PotassiumPotassium +79.4%
~equal in Iron ~2.8mg

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% 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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more FolateFolate +442.9%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +49.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.6mg

All nutrients comparison - raw data values

Nutrient Nutmeg Tamarind DV% diff.
Manganese 2.9mg 126%
Saturated fat 25.94g 0.272g 117%
Copper 1.027mg 0.086mg 105%
Fiber 20.8g 5.1g 63%
Fats 36.31g 0.6g 55%
Magnesium 183mg 92mg 22%
Zinc 2.15mg 0.1mg 19%
Folate 76µg 14µg 16%
Phosphorus 213mg 113mg 14%
Calories 525kcal 239kcal 14%
Calcium 184mg 74mg 11%
Potassium 350mg 628mg 8%
Monounsaturated fat 3.22g 0.181g 8%
Vitamin B6 0.16mg 0.066mg 7%
Vitamin B1 0.346mg 0.428mg 7%
Vitamin B2 0.057mg 0.152mg 7%
Protein 5.84g 2.8g 6%
Carbs 49.29g 62.5g 4%
Vitamin B3 1.299mg 1.938mg 4%
Iron 3.04mg 2.8mg 3%
Vitamin B5 0.143mg 3%
Vitamin K 0µg 2.8µg 2%
Polyunsaturated fat 0.35g 0.059g 2%
Vitamin E 0mg 0.1mg 1%
Selenium 1.6µg 1.3µg 1%
Sodium 16mg 28mg 1%
Vitamin C 3mg 3.5mg 1%
Net carbs 28.49g 57.4g N/A
Sugar 2.99g 38.8g N/A
Vitamin A 5µg 2µg 0%
Choline 8.8mg 8.6mg 0%
Tryptophan 0.018mg 0%
Lysine 0.139mg 0%
Methionine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
2
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% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +108.6%
Contains more FatsFats +5951.7%
Contains more CarbsCarbs +26.8%
Contains more WaterWater +404%
Contains more OtherOther +15.9%

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Mono. FatMonounsaturated fat +1679%
Contains more Poly. FatPolyunsaturated fat +493.2%
Contains less Sat. FatSaturated fat -99%

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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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.