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  6. Garlic vs. Nutmeg

Garlic vs. Nutmeg — In-Depth Nutrition Comparison

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Significant differences between Garlic and Nutmeg

  • Garlic has more Vitamin B6, Vitamin C, and Selenium, however, Nutmeg is richer in Copper, Fiber, Manganese, Magnesium, Folate, and Iron.
  • Nutmeg covers your daily Saturated Fat needs 129% more than Garlic.
  • Nutmeg has 10 times less Vitamin C than Garlic. Garlic has 31.2mg of Vitamin C, while Nutmeg has 3mg.
  • Garlic contains less Saturated Fat.

Specific food types used in this comparison are Garlic, raw and Spices, nutmeg, ground.

Infographic

Garlic 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.
Garlic
Garlic
2
:
8
Nutmeg
Nutmeg
Contains more Potassium +14.6%
Contains more Selenium +787.5%
Contains more Iron +78.8%
Contains more Magnesium +632%
Contains more Phosphorus +39.2%
Contains more Zinc +85.3%
Contains more Copper +243.5%
Contains more Manganese +73.4%
Equal in Calcium - 184
Equal in Sodium - 16
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Potassium +14.6%
Contains more Selenium +787.5%
Contains more Iron +78.8%
Contains more Magnesium +632%
Contains more Phosphorus +39.2%
Contains more Zinc +85.3%
Contains more Copper +243.5%
Contains more Manganese +73.4%
Equal in Calcium - 184
Equal in Sodium - 16

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.
Garlic
Garlic
6
:
4
Nutmeg
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin C +940%
Contains more Vitamin B2 +93%
Contains more Vitamin B6 +671.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +1033.3%
Contains more Vitamin B1 +73%
Contains more Vitamin B3 +85.6%
Contains more Folate +2433.3%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +940%
Contains more Vitamin B2 +93%
Contains more Vitamin B6 +671.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +1033.3%
Contains more Vitamin B1 +73%
Contains more Vitamin B3 +85.6%
Contains more Folate +2433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Nutmeg
Nutmeg
Contains more Water +840.3%
Contains more Fats +7162%
Contains more Carbs +49.1%
Contains more Other +55.3%
Equal in Protein - 5.84
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +840.3%
Contains more Fats +7162%
Contains more Carbs +49.1%
Contains more Other +55.3%
Equal in Protein - 5.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Nutmeg
Nutmeg
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +29172.7%
Contains more Polyunsaturated fat +40.6%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +29172.7%
Contains more Polyunsaturated fat +40.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Nutmeg
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar 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 Garlic Nutmeg Opinion
Net carbs 30.96g 28.49g Garlic
Protein 6.36g 5.84g Garlic
Fats 0.5g 36.31g Nutmeg
Carbs 33.06g 49.29g Nutmeg
Calories 149kcal 525kcal Nutmeg
Sugar 1g 2.99g Garlic
Fiber 2.1g 20.8g Nutmeg
Calcium 181mg 184mg Nutmeg
Iron 1.7mg 3.04mg Nutmeg
Magnesium 25mg 183mg Nutmeg
Phosphorus 153mg 213mg Nutmeg
Potassium 401mg 350mg Garlic
Sodium 17mg 16mg Nutmeg
Zinc 1.16mg 2.15mg Nutmeg
Copper 0.299mg 1.027mg Nutmeg
Manganese 1.672mg 2.9mg Nutmeg
Selenium 14.2µg 1.6µg Garlic
Vitamin A 9IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Vitamin E 0.08mg 0mg Garlic
Vitamin C 31.2mg 3mg Garlic
Vitamin B1 0.2mg 0.346mg Nutmeg
Vitamin B2 0.11mg 0.057mg Garlic
Vitamin B3 0.7mg 1.299mg Nutmeg
Vitamin B5 0.596mg Garlic
Vitamin B6 1.235mg 0.16mg Garlic
Folate 3µg 76µg Nutmeg
Vitamin K 1.7µg 0µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 25.94g Garlic
Monounsaturated Fat 0.011g 3.22g Nutmeg
Polyunsaturated fat 0.249g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
20%
Nutmeg
Minerals Daily Need Coverage Score
67%
Garlic
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.99g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 25.851g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $5.4)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.