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Edible mushroom vs. Nutmeg — In-Depth Nutrition Comparison

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A recap on differences between edible mushroom and nutmeg

  • Edible mushroom has more vitamin B2; however, nutmeg is higher in manganese, fiber, copper, magnesium, iron, vitamin B1, phosphorus, and calcium.
  • Nutmeg covers your daily saturated fat needs 129% more than edible mushroom.
  • Nutmeg contains 7 times less vitamin B2 than edible mushroom. Edible mushroom contains 0.402mg of vitamin B2, while nutmeg contains 0.057mg.
  • Edible mushroom has less saturated fat.
  • The glycemic index of edible mushroom is higher.

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

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 less SodiumSodium -68.8%
Contains more SeleniumSelenium +481.3%
Contains more MagnesiumMagnesium +1933.3%
Contains more CalciumCalcium +6033.3%
Contains more PotassiumPotassium +10.1%
Contains more IronIron +508%
Contains more CopperCopper +223%
Contains more ZincZinc +313.5%
Contains more PhosphorusPhosphorus +147.7%
Contains more ManganeseManganese +6070.2%

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.
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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Nutmeg
5
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +605.3%
Contains more Vitamin B3Vitamin B3 +177.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +96.6%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +327.2%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +347.1%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
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 +1383.9%
Contains more ProteinProtein +89%
Contains more FatsFats +10579.4%
Contains more CarbsCarbs +1412%
Contains more OtherOther +170.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Nutmeg
2
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 -99.8%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +118.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edible mushroom Nutmeg
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar 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 Edible mushroom Nutmeg DV% diff.
Manganese 0.047mg 2.9mg 124%
Saturated fat 0.05g 25.94g 118%
Copper 0.318mg 1.027mg 79%
Fiber 1g 20.8g 79%
Fats 0.34g 36.31g 55%
Magnesium 9mg 183mg 41%
Iron 0.5mg 3.04mg 32%
Vitamin B5 1.497mg 30%
Vitamin B2 0.402mg 0.057mg 27%
Calories 22kcal 525kcal 25%
Vitamin B1 0.081mg 0.346mg 22%
Phosphorus 86mg 213mg 18%
Calcium 3mg 184mg 18%
Carbs 3.26g 49.29g 15%
Folate 17µg 76µg 15%
Zinc 0.52mg 2.15mg 15%
Vitamin B3 3.607mg 1.299mg 14%
Selenium 9.3µg 1.6µg 14%
Monounsaturated fat 0g 3.22g 8%
Protein 3.09g 5.84g 6%
Vitamin B6 0.104mg 0.16mg 4%
Vitamin B12 0.04µg 0µg 2%
Choline 17.3mg 8.8mg 2%
Vitamin C 2.1mg 3mg 1%
Polyunsaturated fat 0.16g 0.35g 1%
Vitamin A 0µg 5µg 1%
Potassium 318mg 350mg 1%
Vitamin D 7IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 2.26g 28.49g N/A
Sugar 1.98g 2.99g N/A
Sodium 5mg 16mg 0%
Vitamin E 0.01mg 0mg 0%
Tryptophan 0.035mg 0%
Threonine 0.107mg 0%
Isoleucine 0.076mg 0%
Leucine 0.12mg 0%
Lysine 0.107mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.085mg 0%
Valine 0.232mg 0%
Histidine 0.057mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Edible mushroom
18%
Nutmeg
Minerals Daily Need Coverage Score
27%
Edible mushroom
121%
Nutmeg

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 25.89g)
Which food is cheaper?
Edible mushroom
Edible mushroom is cheaper (difference - $5)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.