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  6. Nutmeg vs. Saffron

Nutmeg vs. Saffron — In-Depth Nutrition Comparison

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Important differences between nutmeg and saffron

  • Nutmeg has more copper, fiber, and vitamin B1; however, saffron has more manganese, iron, vitamin C, vitamin B6, potassium, and magnesium.
  • Saffron's daily need coverage for manganese is 1109% more.
  • Nutmeg has 16 times more saturated fat than saffron. Nutmeg has 25.94g of saturated fat, while saffron has 1.586g.
  • Saffron has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Spices, nutmeg, ground and Spices, saffron.

Infographic

Nutmeg vs Saffron 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.
Nutmeg
Nutmeg
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more CalciumCalcium +65.8%
Contains more CopperCopper +213.1%
Contains more ZincZinc +97.2%
Contains less SodiumSodium -89.2%
Contains more MagnesiumMagnesium +44.3%
Contains more PotassiumPotassium +392.6%
Contains more IronIron +265.1%
Contains more PhosphorusPhosphorus +18.3%
Contains more ManganeseManganese +879.6%
Contains more SeleniumSelenium +250%

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.
Nutmeg
Nutmeg
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 269% 0% 9% 0% 29% 62% 27% 0% 233% 0% 0% 70%
Contains more Vitamin B1Vitamin B1 +200.9%
Contains more Vitamin CVitamin C +2593.3%
Contains more Vitamin AVitamin A +440%
Contains more Vitamin B2Vitamin B2 +368.4%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B6Vitamin B6 +531.3%
Contains more FolateFolate +22.4%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Nutmeg Saffron DV% diff.
Manganese 2.9mg 28.408mg 1109%
Saturated fat 25.94g 1.586g 111%
Iron 3.04mg 11.1mg 101%
Vitamin C 3mg 80.8mg 86%
Copper 1.027mg 0.328mg 78%
Fiber 20.8g 3.9g 68%
Vitamin B6 0.16mg 1.01mg 65%
Fats 36.31g 5.85g 47%
Potassium 350mg 1724mg 40%
Magnesium 183mg 264mg 19%
Vitamin B1 0.346mg 0.115mg 19%
Vitamin B2 0.057mg 0.267mg 16%
Calories 525kcal 310kcal 11%
Protein 5.84g 11.43g 11%
Polyunsaturated fat 0.35g 2.067g 11%
Zinc 2.15mg 1.09mg 10%
Calcium 184mg 111mg 7%
Selenium 1.6µg 5.6µg 7%
Monounsaturated fat 3.22g 0.429g 7%
Phosphorus 213mg 252mg 6%
Sodium 16mg 148mg 6%
Carbs 49.29g 65.37g 5%
Folate 76µg 93µg 4%
Vitamin A 5µg 27µg 2%
Choline 8.8mg 2%
Vitamin B3 1.299mg 1.46mg 1%
Protein per 100 calories 1.1g 3.7g N/A
Calories per 10 g protein 899kcal 271kcal N/A
Weight per 100 calories 19g 32g N/A
Unsaturated / Saturated Fat ratio 0.14 1.6 N/A
Net carbs 28.49g 61.47g N/A
Sugar 2.99g N/A
Omega-3 - DPA 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more FatsFats +520.7%
Contains more ProteinProtein +95.7%
Contains more CarbsCarbs +32.6%
Contains more WaterWater +91%
Contains more OtherOther +133.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +650.6%
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +490.6%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.