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Nutmeg vs. English muffin — In-Depth Nutrition Comparison

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The main differences between nutmeg and English muffins

  • Nutmeg is richer than English muffins in manganese, copper, fiber, magnesium, iron, vitamin B1, calcium, and zinc.
  • Daily need coverage for saturated fat for nutmeg is 128% higher.
  • Nutmeg contains 9 times more magnesium than English muffins. Nutmeg contains 183mg of magnesium, while English muffins contain 21mg.
  • English muffins contain less saturated fat.
  • Nutmeg has a lower glycemic index than English muffins.

Food types used in this article are Spices, nutmeg, ground and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Nutmeg vs English muffin 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
10
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +771.4%
Contains more CalciumCalcium +253.8%
Contains more PotassiumPotassium +167.2%
Contains more IronIron +241.6%
Contains more CopperCopper +696.1%
Contains more ZincZinc +207.1%
Contains more PhosphorusPhosphorus +60.2%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +712.3%
Contains more SeleniumSelenium +∞%

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
6
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +91.2%
Contains more Vitamin B6Vitamin B6 +272.1%
Contains more FolateFolate +105.4%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +170.2%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more FatsFats +1917.2%
Contains more ProteinProtein +31.8%
Contains more WaterWater +575.8%
~equal in Carbs ~46g
~equal in Other ~2.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +966.2%
Contains less Sat. FatSaturated fat -99%
Contains more Poly. FatPolyunsaturated fat +153.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg English muffin DV% diff.
Saturated fat 25.94g 0.259g 117%
Manganese 2.9mg 0.357mg 111%
Copper 1.027mg 0.129mg 100%
Fiber 20.8g 2.7g 72%
Fats 36.31g 1.8g 53%
Magnesium 183mg 21mg 39%
Iron 3.04mg 0.89mg 27%
Sodium 16mg 464mg 19%
Calories 525kcal 235kcal 15%
Vitamin B1 0.346mg 0.181mg 14%
Calcium 184mg 52mg 13%
Zinc 2.15mg 0.7mg 13%
Phosphorus 213mg 133mg 11%
Folate 76µg 37µg 10%
Vitamin B6 0.16mg 0.043mg 9%
Vitamin B5 0.446mg 9%
Monounsaturated fat 3.22g 0.302g 7%
Vitamin B2 0.057mg 0.154mg 7%
Potassium 350mg 131mg 6%
Protein 5.84g 7.7g 4%
Polyunsaturated fat 0.35g 0.888g 4%
Selenium 1.6µg 3%
Vitamin C 3mg 0.1mg 3%
Vitamin B3 1.299mg 1.566mg 2%
Choline 8.8mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin A 5µg 0µg 1%
Carbs 49.29g 46g 1%
Net carbs 28.49g 43.3g N/A
Sugar 2.99g N/A
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
121%
Nutmeg
30%
English muffin

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 448mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 25.681g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.