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Nutmeg vs Vanilla extract - In-Depth Nutrition Comparison

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A recap on differences between Nutmeg and Vanilla extract

  • Nutmeg has more Manganese, Copper, Magnesium, Iron, Phosphorus, Vitamin B1, and Zinc, however Vanilla extract is higher in Fiber, and Folate.
  • Nutmeg covers your daily Saturated Fat needs 130% more than Vanilla extract.
  • Vanilla extract contains 36 times less Phosphorus than Nutmeg. Nutmeg contains 213mg of Phosphorus, while Vanilla extract contains 6mg.
  • Vanilla extract has less Saturated Fat.

Food varieties used in this article are Spices, nutmeg, ground and Vanilla extract.

Infographic

Nutmeg vs Vanilla extract 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1572.7%
Contains more Iron +2433.3%
Contains more Magnesium +1425%
Contains more Phosphorus +3450%
Contains more Potassium +136.5%
Contains more Zinc +1854.5%
Contains more Copper +1326.4%
Contains less Sodium -43.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 5% 9% 3% 14% 2% 3% 24%
Contains more Calcium +1572.7%
Contains more Iron +2433.3%
Contains more Magnesium +1425%
Contains more Phosphorus +3450%
Contains more Potassium +136.5%
Contains more Zinc +1854.5%
Contains more Copper +1326.4%
Contains less Sodium -43.8%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3045.5%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +515.4%
Contains more Folate +∞%
Contains more Vitamin B2 +66.7%
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 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3045.5%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +515.4%
Contains more Folate +∞%
Contains more Vitamin B2 +66.7%

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 Vanilla extract
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Vanilla extract Opinion
Net carbs 28.49g 12.65g Nutmeg
Protein 5.84g 0.06g Nutmeg
Fats 36.31g 0.06g Nutmeg
Carbs 49.29g 12.65g Nutmeg
Calories 525kcal 288kcal Nutmeg
Starch g g
Fructose g g
Sugar 2.99g 12.65g Nutmeg
Fiber 20.8g 0g Nutmeg
Calcium 184mg 11mg Nutmeg
Iron 3.04mg 0.12mg Nutmeg
Magnesium 183mg 12mg Nutmeg
Phosphorus 213mg 6mg Nutmeg
Potassium 350mg 148mg Nutmeg
Sodium 16mg 9mg Vanilla extract
Zinc 2.15mg 0.11mg Nutmeg
Copper 1.027mg 0.072mg Nutmeg
Vitamin A 102IU 0IU Nutmeg
Vitamin E 0mg 0mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.011mg Nutmeg
Vitamin B2 0.057mg 0.095mg Vanilla extract
Vitamin B3 1.299mg 0.425mg Nutmeg
Vitamin B5 mg 0.035mg Vanilla extract
Vitamin B6 0.16mg 0.026mg Nutmeg
Folate 76µg 0µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
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 0g Nutmeg
Saturated Fat 25.94g 0.01g Vanilla extract
Monounsaturated Fat 3.22g 0.01g Nutmeg
Polyunsaturated fat 0.35g 0.004g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Vanilla extract
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
3
Vanilla extract
Mineral Summary Score
103
Nutmeg
8
Vanilla extract

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
0%
Vanilla extract
Carbohydrates
49%
Nutmeg
13%
Vanilla extract
Fats
168%
Nutmeg
0%
Vanilla extract

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 25.93g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 9.66g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($6)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.