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 fats.
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.
Saffron has a higher glycemic index than nutmeg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Saffron

Nutmeg

Contains more MagnesiumMagnesium	+44.3%
Contains more PotassiumPotassium	+392.6%
Contains more IronIron	+265.1%
Contains more PhosphorusPhosphorus	+18.3%
Contains more ManganeseManganese	+879.6%
Contains more SeleniumSelenium	+250%

Contains more CalciumCalcium	+65.8%
Contains more CopperCopper	+213.1%
Contains more ZincZinc	+97.2%
Contains less SodiumSodium	-89.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Saffron

Nutmeg

Contains more Vitamin CVitamin C	+2593.3%
Contains more Vitamin AVitamin A	+440%
Contains more Vitamin B2Vitamin B2	+368.4%
Contains more Vitamin B3Vitamin B3	+12.4%
Contains more Vitamin B6Vitamin B6	+531.3%
Contains more FolateFolate	+22.4%

Contains more Vitamin B1Vitamin B1

+200.9%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	28.408mg	2.9mg	1109%
Saturated fat	1.586g	25.94g	111%
Iron	11.1mg	3.04mg	101%
Vitamin C	80.8mg	3mg	86%
Copper	0.328mg	1.027mg	78%
Fiber	3.9g	20.8g	68%
Vitamin B6	1.01mg	0.16mg	65%
Fats	5.85g	36.31g	47%
Potassium	1724mg	350mg	40%
Magnesium	264mg	183mg	19%
Vitamin B1	0.115mg	0.346mg	19%
Vitamin B2	0.267mg	0.057mg	16%
Calories	310kcal	525kcal	11%
Protein	11.43g	5.84g	11%
Polyunsaturated fat	2.067g	0.35g	11%
Zinc	1.09mg	2.15mg	10%
Calcium	111mg	184mg	7%
Selenium	5.6µg	1.6µg	7%
Monounsaturated fat	0.429g	3.22g	7%
Phosphorus	252mg	213mg	6%
Sodium	148mg	16mg	6%
Carbs	65.37g	49.29g	5%
Folate	93µg	76µg	4%
Vitamin A	27µg	5µg	2%
Choline		8.8mg	2%
Vitamin B3	1.46mg	1.299mg	1%
Protein per 100 calories	3.7g	1.1g	N/A
Calories per 10 g protein	271kcal	899kcal	N/A
Weight per 100 calories	32g	19g	N/A
Unsaturated / Saturated Fat ratio	1.6	0.14	N/A
Net carbs	61.47g	28.49g	N/A
Sugar		2.99g	N/A
Omega-3 (DPA)	0.006g	0g	N/A