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  6. Nutmeg vs. Cream cheese

Nutmeg vs. Cream cheese — In-Depth Nutrition Comparison

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Important differences between nutmeg and cream cheese

  • Nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, and folate; however, cream cheese has more vitamin A.
  • Nutmeg's daily need coverage for manganese is 126% more.
  • Cream cheese is lower in saturated fat.

The food varieties used in the comparison are Spices, nutmeg, ground and Cheese, cream.

Infographic

Nutmeg vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1933.3%
Contains more CalciumCalcium +89.7%
Contains more PotassiumPotassium +165.2%
Contains more IronIron +2663.6%
Contains more CopperCopper +5605.6%
Contains more ZincZinc +330%
Contains more PhosphorusPhosphorus +99.1%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +26263.6%
Contains more SeleniumSelenium +437.5%

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.
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1404.3%
Contains more Vitamin B3Vitamin B3 +1327.5%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more FolateFolate +744.4%
Contains more Vitamin AVitamin A +6060%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +303.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +209.1%
~equal in Vitamin D ~0µg

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +792.9%
Contains more OtherOther +83.5%
Contains more WaterWater +744.6%
~equal in Protein ~6.15g
~equal in Fats ~34.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -22.1%
Contains more Mono. FatMonounsaturated fat +176.6%
Contains more Poly. FatPolyunsaturated fat +323.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Cream cheese DV% diff.
Manganese 2.9mg 0.011mg 126%
Copper 1.027mg 0.018mg 112%
Fiber 20.8g 0g 83%
Magnesium 183mg 9mg 41%
Iron 3.04mg 0.11mg 37%
Cholesterol 0mg 101mg 34%
Vitamin A 5µg 308µg 34%
Vitamin B1 0.346mg 0.023mg 27%
Saturated fat 25.94g 20.213g 26%
Folate 76µg 9µg 17%
Phosphorus 213mg 107mg 15%
Carbs 49.29g 5.52g 15%
Zinc 2.15mg 0.5mg 15%
Monounsaturated fat 3.22g 8.907g 14%
Sodium 16mg 314mg 13%
Vitamin B2 0.057mg 0.23mg 13%
Selenium 1.6µg 8.6µg 13%
Vitamin B5 0.517mg 10%
Vitamin B12 0µg 0.22µg 9%
Calories 525kcal 350kcal 9%
Calcium 184mg 97mg 9%
Vitamin B6 0.16mg 0.056mg 8%
Vitamin B3 1.299mg 0.091mg 8%
Polyunsaturated fat 0.35g 1.483g 8%
Vitamin E 0mg 0.86mg 6%
Potassium 350mg 132mg 6%
Choline 8.8mg 27.2mg 3%
Vitamin C 3mg 0mg 3%
Fats 36.31g 34.44g 3%
Vitamin K 0µg 2.1µg 2%
Protein 5.84g 6.15g 1%
Net carbs 28.49g 5.52g N/A
Sugar 2.99g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
18%
Nutmeg
21%
Cream cheese
Minerals Daily Need Coverage Score
121%
Nutmeg
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 298mg)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Cream cheese
Cream cheese is lower in Saturated fat (difference - 5.727g)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.