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Saffron vs Nutmeg - In-Depth Nutrition Comparison

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Important differences between Saffron and Nutmeg

  • Saffron has more Manganese, Iron, Vitamin C, Vitamin B6, Potassium, and Magnesium, however Nutmeg has more Copper, Fiber, and Vitamin B1.
  • Saffron's daily need coverage for Manganese is 1109% more.
  • Saffron has 27 times more Vitamin C than Nutmeg. Saffron has 80.8mg of Vitamin C, while Nutmeg has 3mg.
  • Saffron is lower in Saturated Fat.

The food varieties used in the comparison are Spices, saffron and Spices, nutmeg, ground.

Infographic

Saffron vs Nutmeg 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Nutmeg
Contains more Iron +265.1%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Potassium +392.6%
Contains more Calcium +65.8%
Contains less Sodium -89.2%
Contains more Zinc +97.2%
Contains more Copper +213.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 417% 189% 108% 153% 20% 30% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Iron +265.1%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Potassium +392.6%
Contains more Calcium +65.8%
Contains less Sodium -89.2%
Contains more Zinc +97.2%
Contains more Copper +213.1%

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
:
3
Nutmeg
Contains more Vitamin A +419.6%
Contains more Vitamin C +2593.3%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%
Contains more Vitamin B1 +200.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 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 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin A +419.6%
Contains more Vitamin C +2593.3%
Contains more Vitamin B2 +368.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +531.3%
Contains more Folate +22.4%
Contains more Vitamin B1 +200.9%

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.
Saffron Nutmeg
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Nutmeg Opinion
Net carbs 61.47g 28.49g Saffron
Protein 11.43g 5.84g Saffron
Fats 5.85g 36.31g Nutmeg
Carbs 65.37g 49.29g Saffron
Calories 310kcal 525kcal Nutmeg
Starch g g
Fructose g g
Sugar g 2.99g Saffron
Fiber 3.9g 20.8g Nutmeg
Calcium 111mg 184mg Nutmeg
Iron 11.1mg 3.04mg Saffron
Magnesium 264mg 183mg Saffron
Phosphorus 252mg 213mg Saffron
Potassium 1724mg 350mg Saffron
Sodium 148mg 16mg Nutmeg
Zinc 1.09mg 2.15mg Nutmeg
Copper 0.328mg 1.027mg Nutmeg
Vitamin A 530IU 102IU Saffron
Vitamin E mg 0mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 80.8mg 3mg Saffron
Vitamin B1 0.115mg 0.346mg Nutmeg
Vitamin B2 0.267mg 0.057mg Saffron
Vitamin B3 1.46mg 1.299mg Saffron
Vitamin B5 mg mg
Vitamin B6 1.01mg 0.16mg Saffron
Folate 93µg 76µg Saffron
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Nutmeg
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 0g g Nutmeg
Saturated Fat 1.586g 25.94g Saffron
Monounsaturated Fat 0.429g 3.22g Nutmeg
Polyunsaturated fat 2.067g 0.35g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Nutmeg
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
60
Saffron
20
Nutmeg
Mineral Summary Score
132
Saffron
103
Nutmeg

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
69%
Saffron
35%
Nutmeg
Carbohydrates
65%
Saffron
49%
Nutmeg
Fats
27%
Saffron
168%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Saffron
Saffron is lower in Saturated Fat (difference - 24.354g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $3.8)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 132mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 70)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.