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  6. Nutmeg vs. Turmeric

Nutmeg vs. Turmeric — In-Depth Nutrition Comparison

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How are nutmeg and turmeric different?

  • Nutmeg is richer in vitamin B1 and folate, while turmeric is higher in manganese, iron, potassium, copper, vitamin E, zinc, and phosphorus.
  • Turmeric covers your daily need for manganese, 735% more than nutmeg.
  • Nutmeg contains 14 times more saturated fat than turmeric. Nutmeg contains 25.94g of saturated fat, while turmeric contains 1.838g.

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

Infographic

Nutmeg vs Turmeric 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
Nutmeg
1
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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains less SodiumSodium -40.7%
Contains more MagnesiumMagnesium +13.7%
Contains more PotassiumPotassium +494.3%
Contains more IronIron +1709.2%
Contains more CopperCopper +26.6%
Contains more ZincZinc +109.3%
Contains more PhosphorusPhosphorus +40.4%
Contains more ManganeseManganese +582.8%
Contains more SeleniumSelenium +287.5%
~equal in Calcium ~168mg

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
Nutmeg
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 0% 0% 89% 15% 35% 25% 33% 25% 0% 34% 15%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +496.6%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more FolateFolate +280%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.35mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Turmeric DV% diff.
Manganese 2.9mg 19.8mg 735%
Iron 3.04mg 55mg 650%
Saturated fat 25.94g 1.838g 110%
Fats 36.31g 3.25g 51%
Potassium 350mg 2080mg 51%
Copper 1.027mg 1.3mg 30%
Vitamin E 0mg 4.43mg 30%
Vitamin B1 0.346mg 0.058mg 24%
Zinc 2.15mg 4.5mg 21%
Folate 76µg 20µg 14%
Phosphorus 213mg 299mg 12%
Calories 525kcal 312kcal 11%
Vitamin B5 0.542mg 11%
Vitamin K 0µg 13.4µg 11%
Protein 5.84g 9.68g 8%
Fiber 20.8g 22.7g 8%
Selenium 1.6µg 6.2µg 8%
Vitamin B2 0.057mg 0.15mg 7%
Choline 8.8mg 49.2mg 7%
Monounsaturated fat 3.22g 0.449g 7%
Carbs 49.29g 67.14g 6%
Magnesium 183mg 208mg 6%
Vitamin B6 0.16mg 0.107mg 4%
Vitamin C 3mg 0.7mg 3%
Polyunsaturated fat 0.35g 0.756g 3%
Calcium 184mg 168mg 2%
Vitamin A 5µg 0µg 1%
Fructose 0.45g 1%
Protein per 100 calories 1.1g 3.1g N/A
Calories per 10 g protein 899kcal 322kcal N/A
Weight per 100 calories 19g 32g N/A
Unsaturated / Saturated Fat ratio 0.14 0.66 N/A
Net carbs 28.49g 44.44g N/A
Sugar 2.99g 3.21g N/A
Sodium 16mg 27mg 0%
Vitamin B3 1.299mg 1.35mg 0%
Trans fat 0.056g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more FatsFats +1017.2%
Contains more ProteinProtein +65.8%
Contains more CarbsCarbs +36.2%
Contains more WaterWater +106.3%
Contains more OtherOther +203.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains more Mono. FatMonounsaturated fat +617.1%
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +116%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.