Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Turmeric
  5. Compare
  6. Turmeric vs. Nutmeg

Turmeric vs. Nutmeg — In-Depth Nutrition Comparison

Compare

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 for manganese, 735% more than nutmeg.
  • 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" 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Nutmeg
Nutmeg
1
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 more MagnesiumMagnesium +13.7%
Contains more PotassiumPotassium +494.3%
Contains more IronIron +1709.2%
Contains more CopperCopper +26.6%
Contains more ZincZinc +109.3%
Contains more PhosphorusPhosphorus +40.4%
Contains more ManganeseManganese +582.8%
Contains more SeleniumSelenium +287.5%
Contains less SodiumSodium -40.7%
~equal in Calcium ~184mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 0% 0% 89% 15% 35% 25% 33% 25% 0% 34% 15%
Nutmeg
Nutmeg
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +496.6%
Contains more Vitamin B6Vitamin B6 +49.5%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.299mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Nutmeg DV% diff.
Manganese 19.8mg 2.9mg 735%
Iron 55mg 3.04mg 650%
Saturated fat 1.838g 25.94g 110%
Fats 3.25g 36.31g 51%
Potassium 2080mg 350mg 51%
Copper 1.3mg 1.027mg 30%
Vitamin E 4.43mg 0mg 30%
Vitamin B1 0.058mg 0.346mg 24%
Zinc 4.5mg 2.15mg 21%
Folate 20µg 76µg 14%
Phosphorus 299mg 213mg 12%
Calories 312kcal 525kcal 11%
Vitamin B5 0.542mg 11%
Vitamin K 13.4µg 0µg 11%
Protein 9.68g 5.84g 8%
Fiber 22.7g 20.8g 8%
Selenium 6.2µg 1.6µg 8%
Vitamin B2 0.15mg 0.057mg 7%
Choline 49.2mg 8.8mg 7%
Monounsaturated fat 0.449g 3.22g 7%
Carbs 67.14g 49.29g 6%
Magnesium 208mg 183mg 6%
Vitamin B6 0.107mg 0.16mg 4%
Vitamin C 0.7mg 3mg 3%
Polyunsaturated fat 0.756g 0.35g 3%
Calcium 168mg 184mg 2%
Vitamin A 0µg 5µg 1%
Fructose 0.45g 1%
Protein per 100 calories 3.1g 1.1g N/A
Calories per 10 g protein 322kcal 899kcal N/A
Weight per 100 calories 32g 19g N/A
Unsaturated / Saturated Fat ratio 0.66 0.14 N/A
Net carbs 44.44g 28.49g N/A
Sugar 3.21g 2.99g N/A
Sodium 27mg 16mg 0%
Vitamin B3 1.35mg 1.299mg 0%
Trans fat 0.056g N/A
Tryptophan 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Nutmeg
Nutmeg
1
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 ProteinProtein +65.8%
Contains more CarbsCarbs +36.2%
Contains more WaterWater +106.3%
Contains more OtherOther +203.9%
Contains more FatsFats +1017.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Nutmeg
Nutmeg
1
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 -92.9%
Contains more Poly. FatPolyunsaturated fat +116%
Contains more Mono. FatMonounsaturated fat +617.1%

People also compare

Turmeric
Turmeric vs Saffron
Saffron
Turmeric
Turmeric vs Oregano
Oregano
Turmeric
Turmeric vs Cinnamon
Cinnamon
Nutmeg
Nutmeg vs Oregano
Oregano
Nutmeg
Nutmeg vs Paprika
Paprika
Nutmeg
Nutmeg vs Black pepper
Black pepper

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. 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.