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  6. Wheat Bread vs. Nutmeg

Wheat Bread vs. Nutmeg — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and nutmeg

  • Wheat Bread has more selenium, vitamin B3, vitamin B2, and iron; however, nutmeg is richer in copper, manganese, fiber, and magnesium.
  • Nutmeg covers your daily saturated fat needs 125% more than wheat Bread.
  • Nutmeg has 38 times less sodium than wheat Bread. Wheat Bread has 601mg of sodium, while nutmeg has 16mg.
  • Wheat Bread has a higher glycemic index. The glycemic index of wheat Bread is 60, while the glycemic index of nutmeg is 0.

Specific food types used in this comparison are Bread, wheat, toasted and Spices, nutmeg, ground.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Nutmeg
Nutmeg
8
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 IronIron +34.5%
Contains more SeleniumSelenium +1987.5%
Contains more MagnesiumMagnesium +210.2%
Contains more CalciumCalcium +11.5%
Contains more PotassiumPotassium +57%
Contains more CopperCopper +418.7%
Contains more ZincZinc +46.3%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +110.6%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Nutmeg
Nutmeg
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more Vitamin B2Vitamin B2 +570.2%
Contains more Vitamin B3Vitamin B3 +381.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13.2%
Contains more CholineCholine +151.1%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Nutmeg DV% diff.
Saturated fat 0.989g 25.94g 113%
Copper 0.198mg 1.027mg 92%
Manganese 1.377mg 2.9mg 66%
Fiber 4.7g 20.8g 64%
Selenium 33.4µg 1.6µg 58%
Fats 4.27g 36.31g 49%
Vitamin B3 6.25mg 1.299mg 31%
Magnesium 59mg 183mg 30%
Sodium 601mg 16mg 25%
Vitamin B2 0.382mg 0.057mg 25%
Protein 12.96g 5.84g 14%
Iron 4.09mg 3.04mg 13%
Calories 313kcal 525kcal 11%
Polyunsaturated fat 1.72g 0.35g 9%
Vitamin B5 0.456mg 9%
Vitamin B1 0.439mg 0.346mg 8%
Monounsaturated fat 1.019g 3.22g 6%
Zinc 1.47mg 2.15mg 6%
Vitamin K 5.7µg 0µg 5%
Phosphorus 188mg 213mg 4%
Potassium 223mg 350mg 4%
Vitamin C 0.2mg 3mg 3%
Folate 86µg 76µg 3%
Calcium 165mg 184mg 2%
Carbs 55.77g 49.29g 2%
Choline 22.1mg 8.8mg 2%
Vitamin E 0.24mg 0mg 2%
Vitamin A 0µg 5µg 1%
Vitamin B6 0.153mg 0.16mg 1%
Net carbs 51.07g 28.49g N/A
Sugar 6.42g 2.99g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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
Contains more ProteinProtein +121.9%
Contains more CarbsCarbs +13.1%
Contains more WaterWater +288.9%
Contains more OtherOther +18.9%
Contains more FatsFats +750.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -96.2%
Contains more Poly. FatPolyunsaturated fat +391.4%
Contains more Mono. FatMonounsaturated fat +216%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.