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  6. Corn raw vs. Nutmeg

Corn raw vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between Corn raw and Nutmeg

  • Corn raw has less Manganese, Copper, Fiber, Magnesium, Iron, Calcium, Phosphorus, Vitamin B1, and Zinc.
  • Nutmeg's daily need coverage for Saturated Fat is 128% more.
  • Corn raw is lower in Saturated Fat.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Spices, nutmeg, ground.

Infographic

Corn raw 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.
Corn raw
Corn raw
1
:
9
Nutmeg
Nutmeg
Contains more Calcium +9100%
Contains more Iron +484.6%
Contains more Magnesium +394.6%
Contains more Phosphorus +139.3%
Contains more Potassium +29.6%
Contains more Zinc +367.4%
Contains more Copper +1801.9%
Contains more Manganese +1679.1%
Contains more Selenium +166.7%
Equal in Sodium - 16
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Calcium +9100%
Contains more Iron +484.6%
Contains more Magnesium +394.6%
Contains more Phosphorus +139.3%
Contains more Potassium +29.6%
Contains more Zinc +367.4%
Contains more Copper +1801.9%
Contains more Manganese +1679.1%
Contains more Selenium +166.7%
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.
Corn raw
Corn raw
6
:
4
Nutmeg
Nutmeg
Contains more Vitamin A +83.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +126.7%
Contains more Vitamin B3 +36.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +123.2%
Contains more Vitamin B6 +72%
Contains more Folate +81%
Equal in Vitamin B2 - 0.057
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 A +83.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +126.7%
Contains more Vitamin B3 +36.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +123.2%
Contains more Vitamin B6 +72%
Contains more Folate +81%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
1
:
4
Nutmeg
Nutmeg
Contains more Water +1120.7%
Contains more Protein +78.6%
Contains more Fats +2589.6%
Contains more Carbs +163.6%
Contains more Other +269.8%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +1120.7%
Contains more Protein +78.6%
Contains more Fats +2589.6%
Contains more Carbs +163.6%
Contains more Other +269.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Nutmeg
Nutmeg
Contains less Saturated Fat -98.7%
Contains more Polyunsaturated fat +39.1%
Contains more Monounsaturated Fat +645.4%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -98.7%
Contains more Polyunsaturated fat +39.1%
Contains more Monounsaturated Fat +645.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw 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 Corn raw Nutmeg Opinion
Net carbs 16.7g 28.49g Nutmeg
Protein 3.27g 5.84g Nutmeg
Fats 1.35g 36.31g Nutmeg
Carbs 18.7g 49.29g Nutmeg
Calories 86kcal 525kcal Nutmeg
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 2.99g Nutmeg
Fiber 2g 20.8g Nutmeg
Calcium 2mg 184mg Nutmeg
Iron 0.52mg 3.04mg Nutmeg
Magnesium 37mg 183mg Nutmeg
Phosphorus 89mg 213mg Nutmeg
Potassium 270mg 350mg Nutmeg
Sodium 15mg 16mg Corn raw
Zinc 0.46mg 2.15mg Nutmeg
Copper 0.054mg 1.027mg Nutmeg
Manganese 0.163mg 2.9mg Nutmeg
Selenium 0.6µg 1.6µg Nutmeg
Vitamin A 187IU 102IU Corn raw
Vitamin A RAE 9µg 5µg Corn raw
Vitamin E 0.07mg 0mg Corn raw
Vitamin C 6.8mg 3mg Corn raw
Vitamin B1 0.155mg 0.346mg Nutmeg
Vitamin B2 0.055mg 0.057mg Nutmeg
Vitamin B3 1.77mg 1.299mg Corn raw
Vitamin B5 0.717mg Corn raw
Vitamin B6 0.093mg 0.16mg Nutmeg
Folate 42µg 76µg Nutmeg
Vitamin K 0.3µg 0µg Corn raw
Tryptophan 0.023mg Corn raw
Threonine 0.129mg Corn raw
Isoleucine 0.129mg Corn raw
Leucine 0.348mg Corn raw
Lysine 0.137mg Corn raw
Methionine 0.067mg Corn raw
Phenylalanine 0.15mg Corn raw
Valine 0.185mg Corn raw
Histidine 0.089mg Corn raw
Saturated Fat 0.325g 25.94g Corn raw
Monounsaturated Fat 0.432g 3.22g Nutmeg
Polyunsaturated fat 0.487g 0.35g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
20%
Nutmeg
Minerals Daily Need Coverage Score
17%
Corn raw
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 3.27g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 25.615g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $4.8)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.