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Star anise vs Nutmeg - In-Depth Nutrition Comparison

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What are the differences between Star anise and Nutmeg?

  • Star anise is higher in Iron, Calcium, Vitamin B6, Phosphorus, Potassium, Zinc, and Vitamin C, yet Nutmeg is higher in Manganese, and Fiber.
  • Star anise's daily need coverage for Iron is 424% more.
  • Star anise has 7 times more Vitamin C than Nutmeg. While Star anise has 21mg of Vitamin C, Nutmeg has only 3mg.
  • The amount of Saturated Fat in Star anise is lower.

We used Spices, anise seed and Spices, nutmeg, ground types in this article.

Infographic

Star anise 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
Contains more Calcium +251.1%
Contains more Iron +1115.8%
Contains more Phosphorus +106.6%
Contains more Potassium +311.7%
Contains more Zinc +146.5%
Contains more Copper +12.9%
Equal in Magnesium - 183
Equal in Sodium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 194% 1386% 122% 189% 128% 3% 145% 304%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Calcium +251.1%
Contains more Iron +1115.8%
Contains more Phosphorus +106.6%
Contains more Potassium +311.7%
Contains more Zinc +146.5%
Contains more Copper +12.9%
Equal in Magnesium - 183
Equal in Sodium - 16

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
:
4
Nutmeg
Contains more Vitamin A +204.9%
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B6 +306.3%
Contains more Folate +660%
Equal in Vitamin B1 - 0.346
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 70% 86% 67% 58% 48% 150% 8% 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 +204.9%
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B6 +306.3%
Contains more Folate +660%
Equal in Vitamin B1 - 0.346

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

All nutrients comparison - raw data values

Nutrient Star anise Nutmeg Opinion
Net carbs 35.42g 28.49g Star anise
Protein 17.6g 5.84g Star anise
Fats 15.9g 36.31g Nutmeg
Carbs 50.02g 49.29g Star anise
Calories 337kcal 525kcal Nutmeg
Starch g g
Fructose g g
Sugar g 2.99g Star anise
Fiber 14.6g 20.8g Nutmeg
Calcium 646mg 184mg Star anise
Iron 36.96mg 3.04mg Star anise
Magnesium 170mg 183mg Nutmeg
Phosphorus 440mg 213mg Star anise
Potassium 1441mg 350mg Star anise
Sodium 16mg 16mg
Zinc 5.3mg 2.15mg Star anise
Copper 0.91mg 1.027mg Nutmeg
Vitamin A 311IU 102IU Star anise
Vitamin E mg 0mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 3mg Star anise
Vitamin B1 0.34mg 0.346mg Nutmeg
Vitamin B2 0.29mg 0.057mg Star anise
Vitamin B3 3.06mg 1.299mg Star anise
Vitamin B5 0.797mg mg Star anise
Vitamin B6 0.65mg 0.16mg Star anise
Folate 10µg 76µg Nutmeg
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 g g
Saturated Fat 0.586g 25.94g Star anise
Monounsaturated Fat 9.78g 3.22g Star anise
Polyunsaturated fat 3.15g 0.35g Star anise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Star anise 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
42
Star anise
20
Nutmeg
Mineral Summary Score
308
Star anise
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
106%
Star anise
35%
Nutmeg
Carbohydrates
50%
Star anise
49%
Nutmeg
Fats
73%
Star anise
168%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Star anise
Star anise is lower in Saturated Fat (difference - 25.354g)
Which food is cheaper?
Star anise
Star anise is cheaper (difference - $4)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 89)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (16 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.