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Vanilla extract vs Nutmeg - In-Depth Nutrition Comparison

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A recap on differences between Vanilla extract and Nutmeg

  • Vanilla extract has less Manganese, Copper, Fiber, Magnesium, Iron, Phosphorus, Vitamin B1, Folate, and Zinc.
  • Nutmeg covers your daily Saturated Fat needs 130% more than Vanilla extract.
  • Vanilla extract has less Saturated Fat.

Food varieties used in this article are Vanilla extract and Spices, nutmeg, ground.

Infographic

Vanilla extract 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 less Sodium -43.8%
Contains more Calcium +1572.7%
Contains more Iron +2433.3%
Contains more Magnesium +1425%
Contains more Phosphorus +3450%
Contains more Potassium +136.5%
Contains more Zinc +1854.5%
Contains more Copper +1326.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 5% 9% 3% 14% 2% 3% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains less Sodium -43.8%
Contains more Calcium +1572.7%
Contains more Iron +2433.3%
Contains more Magnesium +1425%
Contains more Phosphorus +3450%
Contains more Potassium +136.5%
Contains more Zinc +1854.5%
Contains more Copper +1326.4%

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
:
6
Nutmeg
Contains more Vitamin B2 +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3045.5%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +515.4%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 22% 8% 3% 6% 0% 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 B2 +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3045.5%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B6 +515.4%
Contains more Folate +∞%

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

All nutrients comparison - raw data values

Nutrient Vanilla extract Nutmeg Opinion
Net carbs 12.65g 28.49g Nutmeg
Protein 0.06g 5.84g Nutmeg
Fats 0.06g 36.31g Nutmeg
Carbs 12.65g 49.29g Nutmeg
Calories 288kcal 525kcal Nutmeg
Starch g g
Fructose g g
Sugar 12.65g 2.99g Nutmeg
Fiber 0g 20.8g Nutmeg
Calcium 11mg 184mg Nutmeg
Iron 0.12mg 3.04mg Nutmeg
Magnesium 12mg 183mg Nutmeg
Phosphorus 6mg 213mg Nutmeg
Potassium 148mg 350mg Nutmeg
Sodium 9mg 16mg Vanilla extract
Zinc 0.11mg 2.15mg Nutmeg
Copper 0.072mg 1.027mg Nutmeg
Vitamin A 0IU 102IU Nutmeg
Vitamin E 0mg 0mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3mg Nutmeg
Vitamin B1 0.011mg 0.346mg Nutmeg
Vitamin B2 0.095mg 0.057mg Vanilla extract
Vitamin B3 0.425mg 1.299mg Nutmeg
Vitamin B5 0.035mg mg Vanilla extract
Vitamin B6 0.026mg 0.16mg Nutmeg
Folate 0µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
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 0g g Nutmeg
Saturated Fat 0.01g 25.94g Vanilla extract
Monounsaturated Fat 0.01g 3.22g Nutmeg
Polyunsaturated fat 0.004g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vanilla extract 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
3
Vanilla extract
20
Nutmeg
Mineral Summary Score
8
Vanilla extract
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
0%
Vanilla extract
35%
Nutmeg
Carbohydrates
13%
Vanilla extract
49%
Nutmeg
Fats
0%
Vanilla extract
168%
Nutmeg

Comparison summary

Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 25.93g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 9.66g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($6)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.