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  6. Spearmint vs. Nutmeg

Spearmint vs. Nutmeg — In-Depth Nutrition Comparison

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Significant differences between spearmint and nutmeg

  • Spearmint has more iron, vitamin A, and vitamin C; however, nutmeg is richer in copper, manganese, fiber, magnesium, vitamin B1, and phosphorus.
  • Nutmeg covers your daily saturated fat needs 129% more than spearmint.
  • Nutmeg has 40 times less vitamin A than spearmint. Spearmint has 4054 IU of vitamin A, while nutmeg has 102 IU.
  • Spearmint contains less saturated fat.

Specific food types used in this comparison are Spearmint, fresh and Spices, nutmeg, ground.

Infographic

Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Nutmeg
Nutmeg
7
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 more PotassiumPotassium +30.9%
Contains more IronIron +290.5%
Contains more MagnesiumMagnesium +190.5%
Contains more CopperCopper +327.9%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +255%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +159.4%
~equal in Calcium ~184mg

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 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 44% 0% 68% 0% 20% 40% 18% 15% 36% 0% 0% 79%
Nutmeg
Nutmeg
2
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%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +3960%
Contains more Vitamin B2Vitamin B2 +207%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +38.2%
Contains more Vitamin B1Vitamin B1 +343.6%
Contains more Vitamin B3Vitamin B3 +37%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Spearmint Nutmeg DV% diff.
Saturated fat 0.191g 25.94g 117%
Iron 11.87mg 3.04mg 110%
Copper 0.24mg 1.027mg 87%
Manganese 1.118mg 2.9mg 77%
Fiber 6.8g 20.8g 56%
Fats 0.73g 36.31g 55%
Magnesium 63mg 183mg 29%
Calories 44kcal 525kcal 24%
Phosphorus 60mg 213mg 22%
Vitamin A 203µg 5µg 22%
Vitamin B1 0.078mg 0.346mg 22%
Carbs 8.41g 49.29g 14%
Vitamin C 13.3mg 3mg 11%
Zinc 1.09mg 2.15mg 10%
Vitamin B2 0.175mg 0.057mg 9%
Monounsaturated fat 0.025g 3.22g 8%
Folate 105µg 76µg 7%
Protein 3.29g 5.84g 5%
Vitamin B5 0.25mg 5%
Potassium 458mg 350mg 3%
Selenium 1.6µg 3%
Calcium 199mg 184mg 2%
Vitamin B3 0.948mg 1.299mg 2%
Choline 8.8mg 2%
Sodium 30mg 16mg 1%
Protein per 100 calories 7.5g 1.1g N/A
Calories per 10 g protein 134kcal 899kcal N/A
Weight per 100 calories 227g 19g N/A
Unsaturated / Saturated Fat ratio 2.2 0.14 N/A
Net carbs 1.61g 28.49g N/A
Sugar 2.99g N/A
Vitamin B6 0.158mg 0.16mg 0%
Polyunsaturated fat 0.394g 0.35g 0%
Tryptophan 0.05mg 0%
Threonine 0.135mg 0%
Isoleucine 0.135mg 0%
Leucine 0.247mg 0%
Lysine 0.141mg 0%
Methionine 0.046mg 0%
Phenylalanine 0.168mg 0%
Valine 0.164mg 0%
Histidine 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Nutmeg
Nutmeg
4
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 +1273.2%
Contains more ProteinProtein +77.5%
Contains more FatsFats +4874%
Contains more CarbsCarbs +486.1%
Contains more OtherOther +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
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
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +12.6%
Contains more Mono. FatMonounsaturated fat +12780%

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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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.