Fenugreek vs. Nutmeg — In-Depth Nutrition Comparison

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The main differences between fenugreek and nutmeg

Fenugreek is richer in iron, vitamin B6, vitamin B2, fiber, potassium, phosphorus, copper, and selenium, yet nutmeg is richer in manganese.
Daily need coverage for iron for fenugreek is 381% higher.
Fenugreek contains 6 times more vitamin B2 than nutmeg. Fenugreek contains 0.366mg of vitamin B2, while nutmeg contains 0.057mg.
Fenugreek contains less saturated fat.

Food types used in this article are Spices, fenugreek seed and Spices, nutmeg, ground.

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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.

Fenugreek

Nutmeg

Contains more PotassiumPotassium	+120%
Contains more IronIron	+1003%
Contains more ZincZinc	+16.3%
Contains more PhosphorusPhosphorus	+39%
Contains more SeleniumSelenium	+293.8%

Contains less SodiumSodium	-76.1%
Contains more ManganeseManganese	+136.2%

~equal in Magnesium ~183mg

~equal in Calcium ~184mg

~equal in Copper ~1.027mg

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.

Fenugreek

Nutmeg

Contains more Vitamin B2Vitamin B2	+542.1%
Contains more Vitamin B3Vitamin B3	+26.3%
Contains more Vitamin B6Vitamin B6	+275%

Contains more Vitamin AVitamin A	+66.7%
Contains more FolateFolate	+33.3%

~equal in Vitamin C ~3mg

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin B1 ~0.346mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	33.53mg	3.04mg	381%
Saturated fat	1.46g	25.94g	111%
Manganese	1.228mg	2.9mg	73%
Fats	6.41g	36.31g	46%
Protein	23g	5.84g	34%
Vitamin B6	0.6mg	0.16mg	34%
Vitamin B2	0.366mg	0.057mg	24%
Fiber	24.6g	20.8g	15%
Potassium	770mg	350mg	12%
Phosphorus	296mg	213mg	12%
Calories	323kcal	525kcal	10%
Copper	1.11mg	1.027mg	9%
Selenium	6.3µg	1.6µg	9%
Monounsaturated fat		3.22g	8%
Folate	57µg	76µg	5%
Carbs	58.35g	49.29g	3%
Zinc	2.5mg	2.15mg	3%
Magnesium	191mg	183mg	2%
Sodium	67mg	16mg	2%
Vitamin B1	0.322mg	0.346mg	2%
Vitamin B3	1.64mg	1.299mg	2%
Choline		8.8mg	2%
Polyunsaturated fat		0.35g	2%
Calcium	176mg	184mg	1%
Protein per 100 calories	7.1g	1.1g	N/A
Calories per 10 g protein	140kcal	899kcal	N/A
Weight per 100 calories	31g	19g	N/A
Unsaturated / Saturated Fat ratio	0	0.14	N/A
Vitamin C	3mg	3mg	0%
Net carbs	33.75g	28.49g	N/A
Sugar		2.99g	N/A
Vitamin A	3µg	5µg	0%
Tryptophan	0.391mg		0%
Threonine	0.898mg		0%
Isoleucine	1.241mg		0%
Leucine	1.757mg		0%
Lysine	1.684mg		0%
Methionine	0.338mg		0%
Phenylalanine	1.089mg		0%
Valine	1.102mg		0%
Histidine	0.668mg		0%