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Maple syrup vs. Nutmeg — In-Depth Nutrition Comparison

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How are maple syrup and nutmeg different?

  • Maple syrup is richer in vitamin B2, while nutmeg is higher in copper, fiber, magnesium, iron, phosphorus, vitamin B1, folate, and vitamin B6.
  • Nutmeg covers your daily need for saturated fat, 130% more than maple syrup.
  • Maple syrup contains 22 times more vitamin B2 than nutmeg. Maple syrup contains 1.27mg of vitamin B2, while nutmeg contains 0.057mg.
  • Maple syrup is lower in saturated fat.
  • Maple syrup has a higher glycemic index (54) than nutmeg (0).

Syrups, maple and Spices, nutmeg, ground types were used in this article.

Infographic

Maple syrup 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Nutmeg
8
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%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +771.4%
Contains more CalciumCalcium +80.4%
Contains more PotassiumPotassium +65.1%
Contains more IronIron +2663.6%
Contains more CopperCopper +5605.6%
Contains more ZincZinc +46.3%
Contains more PhosphorusPhosphorus +10550%
Contains more SeleniumSelenium +166.7%
~equal in Manganese ~2.9mg

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.
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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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%
Contains more Vitamin B2Vitamin B2 +2128.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +424.2%
Contains more Vitamin B3Vitamin B3 +1503.7%
Contains more Vitamin B6Vitamin B6 +7900%
Contains more FolateFolate +∞%
Contains more CholineCholine +450%
~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
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
Contains more CarbsCarbs +36%
Contains more WaterWater +419.9%
Contains more ProteinProtein +14500%
Contains more FatsFats +60416.7%
Contains more OtherOther +395.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
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
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +29172.7%
Contains more Poly. FatPolyunsaturated fat +1958.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple syrup Nutmeg
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Nutmeg DV% diff.
Saturated fat 0.007g 25.94g 118%
Copper 0.018mg 1.027mg 112%
Vitamin B2 1.27mg 0.057mg 93%
Fiber 0g 20.8g 83%
Fats 0.06g 36.31g 56%
Magnesium 21mg 183mg 39%
Iron 0.11mg 3.04mg 37%
Phosphorus 2mg 213mg 30%
Vitamin B1 0.066mg 0.346mg 23%
Folate 0µg 76µg 19%
Calories 260kcal 525kcal 13%
Vitamin B6 0.002mg 0.16mg 12%
Protein 0.04g 5.84g 12%
Monounsaturated fat 0.011g 3.22g 8%
Calcium 102mg 184mg 8%
Vitamin B3 0.081mg 1.299mg 8%
Zinc 1.47mg 2.15mg 6%
Carbs 67.04g 49.29g 6%
Potassium 212mg 350mg 4%
Vitamin C 0mg 3mg 3%
Selenium 0.6µg 1.6µg 2%
Polyunsaturated fat 0.017g 0.35g 2%
Choline 1.6mg 8.8mg 1%
Fructose 0.52g 1%
Vitamin B5 0.036mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 67.04g 28.49g N/A
Sugar 60.46g 2.99g N/A
Sodium 12mg 16mg 0%
Manganese 2.908mg 2.9mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Nutmeg
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
24%
Maple syrup
18%
Nutmeg
Minerals Daily Need Coverage Score
50%
Maple syrup
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 57.47g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 54)
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 Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 25.933g)
Which food is cheaper?
Maple syrup
Maple syrup is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.