Cumin vs. Nutmeg — In-Depth Nutrition Comparison

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How are cumin and nutmeg different?

Cumin is higher in iron, calcium, magnesium, potassium, phosphorus, zinc, vitamin B1, and vitamin A; however, nutmeg is richer in fiber.
Daily need coverage for iron for cumin is 792% higher.
Cumin contains 12 times more vitamin A than nutmeg. While cumin contains 1270 IU of vitamin A, nutmeg contains only 102 IU.
Cumin has less saturated fat.

Spices, cumin seed and Spices, nutmeg, ground are the varieties used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cumin

Nutmeg

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+406%
Contains more PotassiumPotassium	+410.9%
Contains more IronIron	+2082.9%
Contains more ZincZinc	+123.3%
Contains more PhosphorusPhosphorus	+134.3%
Contains more ManganeseManganese	+14.9%
Contains more SeleniumSelenium	+225%

Contains more CopperCopper	+18.5%
Contains less SodiumSodium	-90.5%

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.

Cumin

Nutmeg

Contains more Vitamin CVitamin C	+156.7%
Contains more Vitamin AVitamin A	+1180%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+81.5%
Contains more Vitamin B2Vitamin B2	+473.7%
Contains more Vitamin B3Vitamin B3	+252.5%
Contains more Vitamin B6Vitamin B6	+171.9%
Contains more Vitamin KVitamin K	+∞%

Contains more FolateFolate

+660%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	66.36mg	3.04mg	792%
Saturated fat	1.535g	25.94g	111%
Calcium	931mg	184mg	75%
Magnesium	366mg	183mg	44%
Potassium	1788mg	350mg	42%
Fiber	10.5g	20.8g	41%
Phosphorus	499mg	213mg	41%
Monounsaturated fat	14.04g	3.22g	27%
Protein	17.81g	5.84g	24%
Zinc	4.8mg	2.15mg	24%
Vitamin B1	0.628mg	0.346mg	24%
Fats	22.27g	36.31g	22%
Vitamin E	3.33mg	0mg	22%
Vitamin B2	0.327mg	0.057mg	21%
Vitamin B3	4.579mg	1.299mg	21%
Vitamin B6	0.435mg	0.16mg	21%
Polyunsaturated fat	3.279g	0.35g	20%
Manganese	3.333mg	2.9mg	19%
Copper	0.867mg	1.027mg	18%
Folate	10µg	76µg	17%
Calories	375kcal	525kcal	8%
Sodium	168mg	16mg	7%
Vitamin A	64µg	5µg	7%
Selenium	5.2µg	1.6µg	7%
Vitamin C	7.7mg	3mg	5%
Vitamin K	5.4µg	0µg	5%
Choline	24.7mg	8.8mg	3%
Carbs	44.24g	49.29g	2%
Protein per 100 calories	4.7g	1.1g	N/A
Calories per 10 g protein	211kcal	899kcal	N/A
Weight per 100 calories	27g	19g	N/A
Unsaturated / Saturated Fat ratio	11	0.14	N/A
Net carbs	33.74g	28.49g	N/A
Sugar	2.25g	2.99g	N/A