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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
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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
:
4
Nutmeg
Contains more Iron +265.1%
Contains more Potassium +392.6%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Calcium +65.8%
Contains more Copper +213.1%
Contains more Zinc +97.2%
Contains less Sodium -89.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 417% 34% 153% 189% 110% 30% 108% 20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 114% 56% 31% 131% 343% 59% 92% 3%
Contains more Iron +265.1%
Contains more Potassium +392.6%
Contains more Magnesium +44.3%
Contains more Phosphorus +18.3%
Contains more Calcium +65.8%
Contains more Copper +213.1%
Contains more Zinc +97.2%
Contains less Sodium -89.2%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.