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  6. Nutmeg vs. Parmigiano-Reggiano

Nutmeg vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are nutmeg and parmigiano-Reggiano different?

  • Nutmeg is higher in manganese, copper, fiber, and magnesium; however, parmigiano-Reggiano is richer in vitamin B12, calcium, phosphorus, and vitamin B2.
  • Daily need coverage for manganese for nutmeg is 122% higher.
  • Parmigiano-Reggiano has less saturated fat.
  • Nutmeg has a lower glycemic index (0) than parmigiano-Reggiano (27).

Spices, nutmeg, ground and Cheese, parmesan, dry grated, reduced fat are the varieties used in this article.

Infographic

Nutmeg vs Parmigiano-Reggiano 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
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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +381.6%
Contains more PotassiumPotassium +180%
Contains more IronIron +237.8%
Contains more CopperCopper +331.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3311.8%
Contains more CalciumCalcium +502.7%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +242.3%
Contains more SeleniumSelenium +1006.3%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1093.1%
Contains more Vitamin B3Vitamin B3 +1039.5%
Contains more Vitamin B6Vitamin B6 +226.5%
Contains more FolateFolate +660%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +752.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +135.2%

All nutrients comparison - raw data values

Nutrient Nutmeg Parmigiano-Reggiano DV% diff.
Manganese 2.9mg 0.085mg 122%
Vitamin B12 0µg 2.26µg 94%
Calcium 184mg 1109mg 93%
Copper 1.027mg 0.238mg 88%
Fiber 20.8g 0g 83%
Phosphorus 213mg 729mg 74%
Sodium 16mg 1529mg 66%
Saturated fat 25.94g 13.317g 57%
Magnesium 183mg 38mg 35%
Vitamin B2 0.057mg 0.486mg 33%
Selenium 1.6µg 17.7µg 29%
Cholesterol 0mg 88mg 29%
Protein 5.84g 20g 28%
Iron 3.04mg 0.9mg 27%
Vitamin B1 0.346mg 0.029mg 26%
Fats 36.31g 20g 25%
Folate 76µg 10µg 17%
Vitamin A 5µg 160µg 17%
Carbs 49.29g 1.37g 16%
Zinc 2.15mg 3.87mg 16%
Calories 525kcal 265kcal 13%
Vitamin B6 0.16mg 0.049mg 9%
Monounsaturated fat 3.22g 6.098g 7%
Potassium 350mg 125mg 7%
Vitamin B3 1.299mg 0.114mg 7%
Vitamin B5 0.325mg 7%
Vitamin C 3mg 0mg 3%
Choline 8.8mg 20.7mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Vitamin K 0µg 1.7µg 1%
Vitamin E 0mg 0.17mg 1%
Polyunsaturated fat 0.35g 0.462g 1%
Net carbs 28.49g 1.37g N/A
Sugar 2.99g 0g N/A
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more FatsFats +81.6%
Contains more CarbsCarbs +3497.8%
Contains more ProteinProtein +242.5%
Contains more WaterWater +712.2%
Contains more OtherOther +244.6%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -48.7%
Contains more Mono. FatMonounsaturated fat +89.4%
Contains more Poly. FatPolyunsaturated fat +32%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.