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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

  • Vanilla extract has less manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, folate, and zinc.
  • Nutmeg covers your daily saturated fat needs 130% more than vanilla extract.
  • 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
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
9
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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +1425%
Contains more CalciumCalcium +1572.7%
Contains more PotassiumPotassium +136.5%
Contains more IronIron +2433.3%
Contains more CopperCopper +1326.4%
Contains more ZincZinc +1854.5%
Contains more PhosphorusPhosphorus +3450%
Contains more ManganeseManganese +1160.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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" 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% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3045.5%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B6Vitamin B6 +515.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
~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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +9633.3%
Contains more FatsFats +60416.7%
Contains more CarbsCarbs +289.6%
Contains more WaterWater +744%
Contains more OtherOther +1387.1%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +32100%
Contains more Poly. FatPolyunsaturated fat +8650%
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 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 DV% diff.
Saturated fat 25.94g 0.01g 118%
Manganese 2.9mg 0.23mg 116%
Copper 1.027mg 0.072mg 106%
Fiber 20.8g 0g 83%
Fats 36.31g 0.06g 56%
Magnesium 183mg 12mg 41%
Iron 3.04mg 0.12mg 37%
Phosphorus 213mg 6mg 30%
Vitamin B1 0.346mg 0.011mg 28%
Zinc 2.15mg 0.11mg 19%
Folate 76µg 0µg 19%
Calcium 184mg 11mg 17%
Protein 5.84g 0.06g 12%
Calories 525kcal 288kcal 12%
Carbs 49.29g 12.65g 12%
Vitamin B6 0.16mg 0.026mg 10%
Monounsaturated fat 3.22g 0.01g 8%
Potassium 350mg 148mg 6%
Vitamin B3 1.299mg 0.425mg 5%
Selenium 1.6µg 0µg 3%
Vitamin B2 0.057mg 0.095mg 3%
Vitamin C 3mg 0mg 3%
Choline 8.8mg 2%
Polyunsaturated fat 0.35g 0.004g 2%
Vitamin A 5µg 0µg 1%
Vitamin B5 0.035mg 1%
Net carbs 28.49g 12.65g N/A
Sugar 2.99g 12.65g N/A
Sodium 16mg 9mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Vanilla extract
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
3%
Vanilla extract
Minerals Daily Need Coverage Score
121%
Nutmeg
9%
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

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. 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.