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Nutmeg vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between nutmeg and chard raw

  • Nutmeg has more manganese, copper, fiber, vitamin B1, magnesium, and phosphorus; however, chard raw has more vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • Nutmeg has 865 times more saturated fat than chard raw. Nutmeg has 25.94g of saturated fat, while chard raw has 0.03g.
  • Chard raw has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Spices, nutmeg, ground and Chard, swiss, raw.

Infographic

Nutmeg vs Chard raw 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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +125.9%
Contains more CalciumCalcium +260.8%
Contains more IronIron +68.9%
Contains more CopperCopper +473.7%
Contains more ZincZinc +497.2%
Contains more PhosphorusPhosphorus +363%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +692.3%
Contains more SeleniumSelenium +77.8%
~equal in Potassium ~379mg

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
4
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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +765%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B6Vitamin B6 +61.6%
Contains more FolateFolate +442.9%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +6020%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +104.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +224.4%
Contains more FatsFats +18055%
Contains more CarbsCarbs +1217.9%
Contains more OtherOther +45.6%
Contains more WaterWater +1387.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +7950%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Chard raw
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 Nutmeg Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Saturated fat 25.94g 0.03g 118%
Manganese 2.9mg 0.366mg 110%
Copper 1.027mg 0.179mg 94%
Fiber 20.8g 1.6g 77%
Fats 36.31g 0.2g 56%
Vitamin A 5µg 306µg 33%
Vitamin C 3mg 30mg 30%
Vitamin B1 0.346mg 0.04mg 26%
Calories 525kcal 19kcal 25%
Magnesium 183mg 81mg 24%
Phosphorus 213mg 46mg 24%
Iron 3.04mg 1.8mg 16%
Folate 76µg 14µg 16%
Zinc 2.15mg 0.36mg 16%
Carbs 49.29g 3.74g 15%
Calcium 184mg 51mg 13%
Vitamin E 0mg 1.89mg 13%
Sodium 16mg 213mg 9%
Protein 5.84g 1.8g 8%
Monounsaturated fat 3.22g 0.04g 8%
Vitamin B3 1.299mg 0.4mg 6%
Vitamin B6 0.16mg 0.099mg 5%
Vitamin B2 0.057mg 0.09mg 3%
Vitamin B5 0.172mg 3%
Polyunsaturated fat 0.35g 0.07g 2%
Choline 8.8mg 18mg 2%
Selenium 1.6µg 0.9µg 1%
Potassium 350mg 379mg 1%
Net carbs 28.49g 2.14g N/A
Sugar 2.99g 1.1g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Nutmeg
185%
Chard raw
Minerals Daily Need Coverage Score
121%
Nutmeg
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 197mg)
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?
Chard raw
Chard raw is lower in Sugar (difference - 1.89g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 25.91g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $5.6)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.