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Nutmeg vs. Brunost — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and brunost?

  • Nutmeg is richer in manganese, copper, fiber, and iron, yet brunost is richer in vitamin B2, vitamin B12, phosphorus, and potassium.
  • Nutmeg's daily need coverage for manganese is 124% higher.
  • Brunost contains less saturated fat.
  • Nutmeg has a lower glycemic index than brunost.

We used Spices, nutmeg, ground and Cheese, gjetost types in this comparison.

Infographic

Nutmeg vs Brunost 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
6
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +161.4%
Contains more IronIron +484.6%
Contains more CopperCopper +1183.8%
Contains more ZincZinc +88.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +7150%
Contains more CalciumCalcium +117.4%
Contains more PotassiumPotassium +302.6%
Contains more PhosphorusPhosphorus +108.5%
Contains more SeleniumSelenium +806.3%

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
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 0% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more FolateFolate +1420%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +6580%
Contains more Vitamin B2Vitamin B2 +2324.6%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.315mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
2
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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more FatsFats +23%
Contains more CarbsCarbs +15.6%
Contains more ProteinProtein +65.2%
Contains more WaterWater +115.7%
Contains more OtherOther +103.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +144.7%
Contains more Poly. FatPolyunsaturated fat +168%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Brunost DV% diff.
Manganese 2.9mg 0.04mg 124%
Copper 1.027mg 0.08mg 105%
Vitamin B2 0.057mg 1.382mg 102%
Vitamin B12 0µg 2.42µg 101%
Fiber 20.8g 0g 83%
Vitamin B5 3.351mg 67%
Vitamin A 5µg 334µg 37%
Phosphorus 213mg 444mg 33%
Iron 3.04mg 0.52mg 32%
Saturated fat 25.94g 19.16g 31%
Cholesterol 0mg 94mg 31%
Potassium 350mg 1409mg 31%
Magnesium 183mg 70mg 27%
Sodium 16mg 600mg 25%
Selenium 1.6µg 14.5µg 23%
Calcium 184mg 400mg 22%
Folate 76µg 5µg 18%
Monounsaturated fat 3.22g 7.879g 12%
Fats 36.31g 29.51g 10%
Vitamin B6 0.16mg 0.271mg 9%
Zinc 2.15mg 1.14mg 9%
Protein 5.84g 9.65g 8%
Polyunsaturated fat 0.35g 0.938g 4%
Calories 525kcal 466kcal 3%
Vitamin B1 0.346mg 0.315mg 3%
Vitamin B3 1.299mg 0.813mg 3%
Vitamin C 3mg 0mg 3%
Choline 8.8mg 2%
Carbs 49.29g 42.65g 2%
Net carbs 28.49g 42.65g N/A
Sugar 2.99g N/A
Tryptophan 0.135mg 0%
Threonine 0.393mg 0%
Isoleucine 0.519mg 0%
Leucine 0.992mg 0%
Lysine 0.814mg 0%
Methionine 0.318mg 0%
Phenylalanine 0.54mg 0%
Valine 0.765mg 0%
Histidine 0.293mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Brunost
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Nutmeg
84%
Brunost
Minerals Daily Need Coverage Score
121%
Nutmeg
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 584mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Brunost
Brunost is lower in Saturated fat (difference - 6.78g)
Which food is cheaper?
Brunost
Brunost is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.