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Turmeric vs Nutmeg - In-Depth Nutrition Comparison

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How are Turmeric and Nutmeg different?

  • Turmeric is richer in Manganese, Iron, Potassium, Copper, Vitamin E , Zinc, and Phosphorus, while Nutmeg is higher in Vitamin B1, and Folate.
  • Turmeric covers your daily need of Manganese 735% more than Nutmeg.
  • Turmeric contains 10000000 times more Vitamin E than Nutmeg. Turmeric contains 4.43mg of Vitamin E , while Nutmeg contains 0mg.
  • Turmeric is lower in Saturated Fat.

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

Infographic

Turmeric 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 Iron +1709.2%
Contains more Magnesium +13.7%
Contains more Phosphorus +40.4%
Contains more Potassium +494.3%
Contains more Zinc +109.3%
Contains more Copper +26.6%
Contains less Sodium -40.7%
Equal in Calcium - 184
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 2063% 149% 129% 184% 4% 123% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Iron +1709.2%
Contains more Magnesium +13.7%
Contains more Phosphorus +40.4%
Contains more Potassium +494.3%
Contains more Zinc +109.3%
Contains more Copper +26.6%
Contains less Sodium -40.7%
Equal in Calcium - 184

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
:
5
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin B2 +163.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin B1 +496.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +280%
Equal in Vitamin B3 - 1.299
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 89% 0% 3% 15% 35% 26% 33% 25% 15% 0% 34%
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 E +∞%
Contains more Vitamin B2 +163.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin B1 +496.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +280%
Equal in Vitamin B3 - 1.299

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

All nutrients comparison - raw data values

Nutrient Turmeric Nutmeg Opinion
Net carbs 44.44g 28.49g Turmeric
Protein 9.68g 5.84g Turmeric
Fats 3.25g 36.31g Nutmeg
Carbs 67.14g 49.29g Turmeric
Calories 312kcal 525kcal Nutmeg
Starch g g
Fructose 0.45g g Turmeric
Sugar 3.21g 2.99g Nutmeg
Fiber 22.7g 20.8g Turmeric
Calcium 168mg 184mg Nutmeg
Iron 55mg 3.04mg Turmeric
Magnesium 208mg 183mg Turmeric
Phosphorus 299mg 213mg Turmeric
Potassium 2080mg 350mg Turmeric
Sodium 27mg 16mg Nutmeg
Zinc 4.5mg 2.15mg Turmeric
Copper 1.3mg 1.027mg Turmeric
Vitamin A 0IU 102IU Nutmeg
Vitamin E 4.43mg 0mg Turmeric
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 3mg Nutmeg
Vitamin B1 0.058mg 0.346mg Nutmeg
Vitamin B2 0.15mg 0.057mg Turmeric
Vitamin B3 1.35mg 1.299mg Turmeric
Vitamin B5 0.542mg mg Turmeric
Vitamin B6 0.107mg 0.16mg Nutmeg
Folate 20µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 13.4µg 0µg Turmeric
Tryptophan 0.17mg mg Turmeric
Threonine 0.33mg mg Turmeric
Isoleucine 0.47mg mg Turmeric
Leucine 0.81mg mg Turmeric
Lysine 0.38mg mg Turmeric
Methionine 0.14mg mg Turmeric
Phenylalanine 0.53mg mg Turmeric
Valine 0.66mg mg Turmeric
Histidine 0.15mg mg Turmeric
Cholesterol 0mg 0mg
Trans Fat 0.056g g Nutmeg
Saturated Fat 1.838g 25.94g Turmeric
Monounsaturated Fat 0.449g 3.22g Nutmeg
Polyunsaturated fat 0.756g 0.35g Turmeric

Which food is preferable for your diet?

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

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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
23
Turmeric
20
Nutmeg
Mineral Summary Score
392
Turmeric
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
58%
Turmeric
35%
Nutmeg
Carbohydrates
67%
Turmeric
49%
Nutmeg
Fats
15%
Turmeric
168%
Nutmeg

Comparison summary

Which food is lower in Saturated Fat?
Turmeric
Turmeric is lower in Saturated Fat (difference - 24.102g)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $3.5)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.