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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, Zinc and Phosphorus, while Nutmeg is higher in Vitamin E , Vitamin B1 and Folate.
  • Turmeric covers your daily need of Manganese 735% more than Nutmeg.
  • Turmeric contains 18 times more Iron than Nutmeg. Turmeric contains 55mg of Iron, while Nutmeg contains 3.04mg.
  • Turmeric is lower in Saturated Fat.

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

Infographic

Turmeric vs Nutmeg infographic
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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
:
2
Nutmeg
Contains more Iron +1709.2%
Contains more Potassium +494.3%
Contains more Magnesium +13.7%
Contains more Copper +26.6%
Contains more Zinc +109.3%
Contains more Phosphorus +40.4%
Contains less Sodium -40.7%
Equal in Calcium - 184
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2063% 51% 184% 149% 434% 123% 129% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 114% 56% 31% 131% 343% 59% 92% 3%
Contains more Iron +1709.2%
Contains more Potassium +494.3%
Contains more Magnesium +13.7%
Contains more Copper +26.6%
Contains more Zinc +109.3%
Contains more Phosphorus +40.4%
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 C +328.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +496.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +280%
Equal in Vitamin B3 - 1.299
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 89% 0% 15% 35% 26% 33% 25% 0% 34% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 0% 0% 87% 14% 25% 0% 37% 0% 0% 57%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +163.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +328.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +496.6%
Contains more Vitamin B6 +49.5%
Contains more Folate +280%
Equal in Vitamin B3 - 1.299

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
58%
Turmeric
35%
Nutmeg
Carbohydrates
67%
Turmeric
49%
Nutmeg
Fats
15%
Turmeric
168%
Nutmeg

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Nutmeg
Nutmeg contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turmeric Nutmeg Opinion
Calories 312 525 Nutmeg
Protein 9.68 5.84 Turmeric
Fats 3.25 36.31 Nutmeg
Vitamin C 0.7 3 Nutmeg
Carbs 67.14 49.29 Turmeric
Cholesterol 0 0
Vitamin D 0 0
Iron 55 3.04 Turmeric
Calcium 168 184 Nutmeg
Potassium 2080 350 Turmeric
Magnesium 208 183 Turmeric
Sugars 3.21 2.99 Nutmeg
Fiber 22.7 20.8 Turmeric
Copper 1.3 1.027 Turmeric
Zinc 4.5 2.15 Turmeric
Starch
Phosphorus 299 213 Turmeric
Sodium 27 16 Nutmeg
Vitamin A 0 102 Nutmeg
Vitamin E 4.43 0 Turmeric
Vitamin D 0 0
Vitamin B1 0.058 0.346 Nutmeg
Vitamin B2 0.15 0.057 Turmeric
Vitamin B3 1.35 1.299 Turmeric
Vitamin B5 0.542 Turmeric
Vitamin B6 0.107 0.16 Nutmeg
Vitamin B12 0 0
Vitamin K 13.4 0 Turmeric
Folate 20 76 Nutmeg
Trans Fat 0.056 Nutmeg
Saturated Fat 1.838 25.94 Turmeric
Monounsaturated Fat 0.449 3.22 Nutmeg
Polyunsaturated fat 0.756 0.35 Turmeric
Tryptophan 0.17 Turmeric
Threonine 0.33 Turmeric
Isoleucine 0.47 Turmeric
Leucine 0.81 Turmeric
Lysine 0.38 Turmeric
Methionine 0.14 Turmeric
Phenylalanine 0.53 Turmeric
Valine 0.66 Turmeric
Histidine 0.15 Turmeric
Fructose 0.45 Turmeric

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.