Nutmeg vs. Cassava — In-Depth Nutrition Comparison
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How are nutmeg and cassava different?
- Nutmeg is higher in manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, and calcium; however, cassava is richer in vitamin C.
- Daily need coverage for saturated fat for nutmeg is 129% higher.
- Nutmeg contains 12 times more fiber than cassava. While nutmeg contains 20.8g of fiber, cassava contains only 1.8g.
- Cassava has less saturated fat.
- Nutmeg has a lower glycemic index (0) than cassava (94).
Spices, nutmeg, ground and Cassava, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +771.4% |
| Contains more CalciumCalcium | +1050% |
| Contains more PotassiumPotassium | +29.2% |
| Contains more IronIron | +1025.9% |
| Contains more CopperCopper | +927% |
| Contains more ZincZinc | +532.4% |
| Contains more PhosphorusPhosphorus | +688.9% |
| Contains more ManganeseManganese | +655.2% |
| Contains more SeleniumSelenium | +128.6% |
| Contains less SodiumSodium | -12.5% |
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.
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B1Vitamin B1 | +297.7% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin B3Vitamin B3 | +52.1% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
| Contains more FolateFolate | +181.5% |
| Contains more Vitamin CVitamin C | +586.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +169.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.074g | 118% |
| Manganese | 2.9mg | 0.384mg | 109% |
| Copper | 1.027mg | 0.1mg | 103% |
| Fiber | 20.8g | 1.8g | 76% |
| Fats | 36.31g | 0.28g | 55% |
| Magnesium | 183mg | 21mg | 39% |
| Iron | 3.04mg | 0.27mg | 35% |
| Phosphorus | 213mg | 27mg | 27% |
| Vitamin B1 | 0.346mg | 0.087mg | 22% |
| Vitamin C | 3mg | 20.6mg | 20% |
| Calories | 525kcal | 160kcal | 18% |
| Calcium | 184mg | 16mg | 17% |
| Zinc | 2.15mg | 0.34mg | 16% |
| Folate | 76µg | 27µg | 12% |
| Protein | 5.84g | 1.36g | 9% |
| Monounsaturated fat | 3.22g | 0.075g | 8% |
| Vitamin B6 | 0.16mg | 0.088mg | 6% |
| Carbs | 49.29g | 38.06g | 4% |
| Choline | 8.8mg | 23.7mg | 3% |
| Vitamin B3 | 1.299mg | 0.854mg | 3% |
| Potassium | 350mg | 271mg | 2% |
| Vitamin B5 | 0.107mg | 2% | |
| Vitamin K | 0µg | 1.9µg | 2% |
| Polyunsaturated fat | 0.35g | 0.048g | 2% |
| Selenium | 1.6µg | 0.7µg | 2% |
| Vitamin B2 | 0.057mg | 0.048mg | 1% |
| Vitamin E | 0mg | 0.19mg | 1% |
| Net carbs | 28.49g | 36.26g | N/A |
| Sugar | 2.99g | 1.7g | N/A |
| Sodium | 16mg | 14mg | 0% |
| Vitamin A | 5µg | 1µg | 0% |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.039mg | 0% | |
| Lysine | 0.044mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.026mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +329.4% |
| Contains more FatsFats | +12867.9% |
| Contains more CarbsCarbs | +29.5% |
| Contains more OtherOther | +275.8% |
| Contains more WaterWater | +857.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4193.3% |
| Contains more Poly. FatPolyunsaturated fat | +629.2% |
| Contains less Sat. FatSaturated fat | -99.7% |
