Saffron vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between saffron and nutmeg

Saffron has more manganese, iron, vitamin C, vitamin B6, potassium, and magnesium; however, nutmeg has more copper, fiber, and vitamin B1.
Saffron's daily need coverage for manganese is 1109% more.
Saffron has 27 times more vitamin C than nutmeg. Saffron has 80.8mg of vitamin C, while nutmeg has 3mg.
Saffron is lower in saturated fat.
Saffron has a higher glycemic index than nutmeg.

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

Saffron

Nutmeg

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%

Contains more CalciumCalcium	+65.8%
Contains more CopperCopper	+213.1%
Contains more ZincZinc	+97.2%
Contains less SodiumSodium	-89.2%

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.

Saffron

Nutmeg

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%

Contains more Vitamin B1Vitamin B1

+200.9%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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