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  6. Nutmeg vs. Cottage cheese

Nutmeg vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between nutmeg and cottage cheese?

  • Nutmeg is higher in manganese, copper, fiber, magnesium, iron, vitamin B1, folate, and zinc, yet cottage cheese is higher in vitamin B12.
  • Nutmeg's daily need coverage for manganese is 126% more.
  • The amount of saturated fat in cottage cheese is lower.

We used Spices, nutmeg, ground and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Nutmeg vs Cottage cheese 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
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +2187.5%
Contains more CalciumCalcium +121.7%
Contains more PotassiumPotassium +236.5%
Contains more IronIron +4242.9%
Contains more CopperCopper +3441.4%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +34%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +144900%
Contains more SeleniumSelenium +506.3%

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
5
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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1181.5%
Contains more Vitamin B3Vitamin B3 +1212.1%
Contains more Vitamin B6Vitamin B6 +247.8%
Contains more FolateFolate +533.3%
Contains more Vitamin AVitamin A +640%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +186%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +109.1%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Cottage cheese DV% diff.
Manganese 2.9mg 0.002mg 126%
Copper 1.027mg 0.029mg 111%
Saturated fat 25.94g 1.718g 110%
Fiber 20.8g 0g 83%
Fats 36.31g 4.3g 49%
Magnesium 183mg 8mg 42%
Iron 3.04mg 0.07mg 37%
Vitamin B1 0.346mg 0.027mg 27%
Calories 525kcal 98kcal 21%
Vitamin B12 0µg 0.43µg 18%
Folate 76µg 12µg 16%
Zinc 2.15mg 0.4mg 16%
Sodium 16mg 364mg 15%
Selenium 1.6µg 9.7µg 15%
Carbs 49.29g 3.38g 15%
Vitamin B5 0.557mg 11%
Protein 5.84g 11.12g 11%
Calcium 184mg 83mg 10%
Vitamin B6 0.16mg 0.046mg 9%
Vitamin B2 0.057mg 0.163mg 8%
Phosphorus 213mg 159mg 8%
Vitamin B3 1.299mg 0.099mg 8%
Potassium 350mg 104mg 7%
Cholesterol 0mg 17mg 6%
Monounsaturated fat 3.22g 0.778g 6%
Vitamin A 5µg 37µg 4%
Vitamin C 3mg 0mg 3%
Polyunsaturated fat 0.35g 0.123g 2%
Choline 8.8mg 18.4mg 2%
Vitamin E 0mg 0.08mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 28.49g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.99g 2.67g N/A
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
3
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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more FatsFats +744.4%
Contains more CarbsCarbs +1358.3%
Contains more OtherOther +65.2%
Contains more ProteinProtein +90.4%
Contains more WaterWater +1180.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +313.9%
Contains more Poly. FatPolyunsaturated fat +184.6%
Contains less Sat. FatSaturated fat -93.4%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.