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  6. Nutmeg vs. Broccoli

Nutmeg vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between Nutmeg and Broccoli

  • Nutmeg has more Manganese, Copper, Fiber, Magnesium, Iron, Vitamin B1, and Phosphorus, however, Broccoli is higher in Vitamin C, and Vitamin K.
  • Nutmeg covers your daily Saturated Fat needs 130% more than Broccoli.
  • Broccoli contains 21 times less Copper than Nutmeg. Nutmeg contains 1.027mg of Copper, while Broccoli contains 0.049mg.
  • Broccoli has less Saturated Fat.

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

Infographic

Nutmeg vs Broccoli 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.
Nutmeg
Nutmeg
9
:
1
Broccoli
Broccoli
Contains more Calcium +291.5%
Contains more Iron +316.4%
Contains more Magnesium +771.4%
Contains more Phosphorus +222.7%
Contains more Potassium +10.8%
Contains less Sodium -51.5%
Contains more Zinc +424.4%
Contains more Copper +1995.9%
Contains more Manganese +1281%
Contains more Selenium +56.3%
Equal in Potassium - 316
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +291.5%
Contains more Iron +316.4%
Contains more Magnesium +771.4%
Contains more Phosphorus +222.7%
Contains more Potassium +10.8%
Contains less Sodium -51.5%
Contains more Zinc +424.4%
Contains more Copper +1995.9%
Contains more Manganese +1281%
Contains more Selenium +56.3%
Equal in Potassium - 316

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.
Nutmeg
Nutmeg
3
:
7
Broccoli
Broccoli
Contains more Vitamin B1 +387.3%
Contains more Vitamin B3 +103.3%
Contains more Folate +20.6%
Contains more Vitamin A +510.8%
Contains more Vitamin E +∞%
Contains more Vitamin C +2873.3%
Contains more Vitamin B2 +105.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.175
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +387.3%
Contains more Vitamin B3 +103.3%
Contains more Folate +20.6%
Contains more Vitamin A +510.8%
Contains more Vitamin E +∞%
Contains more Vitamin C +2873.3%
Contains more Vitamin B2 +105.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.175

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
:
1
Broccoli
Broccoli
Contains more Protein +107.1%
Contains more Fats +9713.5%
Contains more Carbs +642.3%
Contains more Other +167.8%
Contains more Water +1333.4%
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
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +107.1%
Contains more Fats +9713.5%
Contains more Carbs +642.3%
Contains more Other +167.8%
Contains more Water +1333.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +29172.7%
Contains more Polyunsaturated fat +821.1%
Contains less Saturated Fat -99.8%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +29172.7%
Contains more Polyunsaturated fat +821.1%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Broccoli
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Broccoli Opinion
Net carbs 28.49g 4.04g Nutmeg
Protein 5.84g 2.82g Nutmeg
Fats 36.31g 0.37g Nutmeg
Carbs 49.29g 6.64g Nutmeg
Calories 525kcal 34kcal Nutmeg
Fructose 0.68g Broccoli
Sugar 2.99g 1.7g Broccoli
Fiber 20.8g 2.6g Nutmeg
Calcium 184mg 47mg Nutmeg
Iron 3.04mg 0.73mg Nutmeg
Magnesium 183mg 21mg Nutmeg
Phosphorus 213mg 66mg Nutmeg
Potassium 350mg 316mg Nutmeg
Sodium 16mg 33mg Nutmeg
Zinc 2.15mg 0.41mg Nutmeg
Copper 1.027mg 0.049mg Nutmeg
Manganese 2.9mg 0.21mg Nutmeg
Selenium 1.6µg 2.5µg Broccoli
Vitamin A 102IU 623IU Broccoli
Vitamin A RAE 5µg 31µg Broccoli
Vitamin E 0mg 0.78mg Broccoli
Vitamin C 3mg 89.2mg Broccoli
Vitamin B1 0.346mg 0.071mg Nutmeg
Vitamin B2 0.057mg 0.117mg Broccoli
Vitamin B3 1.299mg 0.639mg Nutmeg
Vitamin B5 0.573mg Broccoli
Vitamin B6 0.16mg 0.175mg Broccoli
Folate 76µg 63µg Nutmeg
Vitamin K 0µg 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 25.94g 0.039g Broccoli
Monounsaturated Fat 3.22g 0.011g Nutmeg
Polyunsaturated fat 0.35g 0.038g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Broccoli
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
20%
Nutmeg
65%
Broccoli
Minerals Daily Need Coverage Score
121%
Nutmeg
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 25.901g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $5.6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.