Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nutmeg vs. Cheese sandwich — In-Depth Nutrition Comparison

Compare

How are nutmeg and cheese sandwich different?

  • Nutmeg is richer in copper, manganese, fiber, and magnesium, while cheese sandwich is higher in selenium, vitamin B2, phosphorus, and vitamin B3.
  • Nutmeg covers your daily need for saturated fat, 109% more than cheese sandwich.
  • Nutmeg contains 7 times more fiber than cheese sandwich. Nutmeg contains 20.8g of fiber, while cheese sandwich contains 3.1g.
  • Cheese sandwich is lower in saturated fat.
  • Cheese sandwich has a higher glycemic index (54) than nutmeg (0).

Spices, nutmeg, ground and Crackers, wheat, sandwich, with cheese filling types were used in this article.

Infographic

Nutmeg vs Cheese sandwich 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
7
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +238.9%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +16%
Contains more CopperCopper +541.9%
Contains more ZincZinc +147.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +167.8%
Contains more CalciumCalcium +10.9%
Contains more PhosphorusPhosphorus +79.3%
Contains more SeleniumSelenium +1418.8%

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
3
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +100%
Contains more FolateFolate +18.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin B2Vitamin B2 +649.1%
Contains more Vitamin B3Vitamin B3 +145.2%
Contains more Vitamin B6Vitamin B6 +63.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.358mg
~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% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more FatsFats +45.2%
Contains more WaterWater +94.7%
Contains more ProteinProtein +67.8%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +63.1%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +221.5%
Contains more Poly. FatPolyunsaturated fat +2518.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Cheese sandwich
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 Cheese sandwich DV% diff.
Saturated fat 25.94g 4.129g 99%
Copper 1.027mg 0.16mg 96%
Manganese 2.9mg 1.083mg 79%
Fiber 20.8g 3.1g 71%
Polyunsaturated fat 0.35g 9.166g 59%
Selenium 1.6µg 24.3µg 41%
Sodium 16mg 839mg 36%
Magnesium 183mg 54mg 31%
Vitamin B2 0.057mg 0.427mg 28%
Phosphorus 213mg 382mg 24%
Monounsaturated fat 3.22g 10.351g 18%
Fats 36.31g 25g 17%
Vitamin B5 0.622mg 12%
Vitamin B3 1.299mg 3.185mg 12%
Zinc 2.15mg 0.87mg 12%
Vitamin B6 0.16mg 0.261mg 8%
Protein 5.84g 9.8g 8%
Vitamin B12 0µg 0.12µg 5%
Iron 3.04mg 2.62mg 5%
Folate 76µg 64µg 3%
Carbs 49.29g 58.2g 3%
Vitamin A 5µg 21µg 2%
Choline 8.8mg 2%
Calcium 184mg 204mg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 3mg 1.5mg 2%
Calories 525kcal 497kcal 1%
Vitamin B1 0.346mg 0.358mg 1%
Potassium 350mg 306mg 1%
Net carbs 28.49g 55.1g N/A
Sugar 2.99g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
121%
Nutmeg
85%
Cheese sandwich

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 823mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 21.811g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $6)
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.