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  6. Blueberry vs. Nutmeg

Blueberry vs. Nutmeg — In-Depth Nutrition Comparison

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A recap on differences between Blueberry and Nutmeg

  • Blueberry has less Manganese, Copper, Fiber, Magnesium, Iron, Phosphorus, Vitamin B1, Zinc, and Calcium.
  • Nutmeg covers your daily Saturated Fat needs 130% more than Blueberry.
  • Blueberry has less Saturated Fat.

Food varieties used in this article are Blueberries, raw and Spices, nutmeg, ground.

Infographic

Blueberry 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.
Blueberry
Blueberry
1
:
9
Nutmeg
Nutmeg
Contains less Sodium -93.8%
Contains more Calcium +2966.7%
Contains more Iron +985.7%
Contains more Magnesium +2950%
Contains more Phosphorus +1675%
Contains more Potassium +354.5%
Contains more Zinc +1243.8%
Contains more Copper +1701.8%
Contains more Manganese +763.1%
Contains more Selenium +1500%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains less Sodium -93.8%
Contains more Calcium +2966.7%
Contains more Iron +985.7%
Contains more Magnesium +2950%
Contains more Phosphorus +1675%
Contains more Potassium +354.5%
Contains more Zinc +1243.8%
Contains more Copper +1701.8%
Contains more Manganese +763.1%
Contains more Selenium +1500%

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.
Blueberry
Blueberry
4
:
6
Nutmeg
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin C +223.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +835.1%
Contains more Vitamin B2 +39%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B6 +207.7%
Contains more Folate +1166.7%
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +223.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +88.9%
Contains more Vitamin B1 +835.1%
Contains more Vitamin B2 +39%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B6 +207.7%
Contains more Folate +1166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
1
:
4
Nutmeg
Nutmeg
Contains more Water +1251.7%
Contains more Protein +689.2%
Contains more Fats +10903%
Contains more Carbs +240.2%
Contains more Other +913%
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Nutmeg
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 Water +1251.7%
Contains more Protein +689.2%
Contains more Fats +10903%
Contains more Carbs +240.2%
Contains more Other +913%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
1
:
2
Nutmeg
Nutmeg
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +6751.1%
Contains more Polyunsaturated fat +139.7%
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +6751.1%
Contains more Polyunsaturated fat +139.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry Nutmeg
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Nutmeg Opinion
Net carbs 12.09g 28.49g Nutmeg
Protein 0.74g 5.84g Nutmeg
Fats 0.33g 36.31g Nutmeg
Carbs 14.49g 49.29g Nutmeg
Calories 57kcal 525kcal Nutmeg
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g 2.99g Nutmeg
Fiber 2.4g 20.8g Nutmeg
Calcium 6mg 184mg Nutmeg
Iron 0.28mg 3.04mg Nutmeg
Magnesium 6mg 183mg Nutmeg
Phosphorus 12mg 213mg Nutmeg
Potassium 77mg 350mg Nutmeg
Sodium 1mg 16mg Blueberry
Zinc 0.16mg 2.15mg Nutmeg
Copper 0.057mg 1.027mg Nutmeg
Manganese 0.336mg 2.9mg Nutmeg
Selenium 0.1µg 1.6µg Nutmeg
Vitamin A 54IU 102IU Nutmeg
Vitamin A RAE 3µg 5µg Nutmeg
Vitamin E 0.57mg 0mg Blueberry
Vitamin C 9.7mg 3mg Blueberry
Vitamin B1 0.037mg 0.346mg Nutmeg
Vitamin B2 0.041mg 0.057mg Nutmeg
Vitamin B3 0.418mg 1.299mg Nutmeg
Vitamin B5 0.124mg Blueberry
Vitamin B6 0.052mg 0.16mg Nutmeg
Folate 6µg 76µg Nutmeg
Vitamin K 19.3µg 0µg Blueberry
Tryptophan 0.003mg Blueberry
Threonine 0.02mg Blueberry
Isoleucine 0.023mg Blueberry
Leucine 0.044mg Blueberry
Lysine 0.013mg Blueberry
Methionine 0.012mg Blueberry
Phenylalanine 0.026mg Blueberry
Valine 0.031mg Blueberry
Histidine 0.011mg Blueberry
Saturated Fat 0.028g 25.94g Blueberry
Monounsaturated Fat 0.047g 3.22g Nutmeg
Polyunsaturated fat 0.146g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Blueberry
20%
Nutmeg
Minerals Daily Need Coverage Score
10%
Blueberry
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 6.97g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 25.912g)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $5.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.