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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" 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Nutmeg
9
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 -43.8%
Contains more MagnesiumMagnesium +1425%
Contains more CalciumCalcium +1572.7%
Contains more PotassiumPotassium +136.5%
Contains more IronIron +2433.3%
Contains more CopperCopper +1326.4%
Contains more ZincZinc +1854.5%
Contains more PhosphorusPhosphorus +3450%
Contains more ManganeseManganese +1160.9%
Contains more SeleniumSelenium +∞%

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% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
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% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3045.5%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B6Vitamin B6 +515.4%
Contains more FolateFolate +∞%
~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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 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 WaterWater +744%
Contains more OtherOther +1387.1%
Contains more ProteinProtein +9633.3%
Contains more FatsFats +60416.7%
Contains more CarbsCarbs +289.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 +32100%
Contains more Poly. FatPolyunsaturated fat +8650%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 288kcal 525kcal Nutmeg
Protein 0.06g 5.84g Nutmeg
Fats 0.06g 36.31g Nutmeg
Vitamin C 0mg 3mg Nutmeg
Net carbs 12.65g 28.49g Nutmeg
Carbs 12.65g 49.29g Nutmeg
Magnesium 12mg 183mg Nutmeg
Calcium 11mg 184mg Nutmeg
Potassium 148mg 350mg Nutmeg
Iron 0.12mg 3.04mg Nutmeg
Sugar 12.65g 2.99g Nutmeg
Fiber 0g 20.8g Nutmeg
Copper 0.072mg 1.027mg Nutmeg
Zinc 0.11mg 2.15mg Nutmeg
Phosphorus 6mg 213mg Nutmeg
Sodium 9mg 16mg Vanilla extract
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Manganese 0.23mg 2.9mg Nutmeg
Selenium 0µg 1.6µg 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 Vanilla extract
Vitamin B6 0.026mg 0.16mg Nutmeg
Folate 0µg 76µg Nutmeg
Choline 8.8mg 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 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
3%
Vanilla extract
18%
Nutmeg
Minerals Daily Need Coverage Score
9%
Vanilla extract
121%
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

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. 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.