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Nutmeg vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between nutmeg and sardine

  • Nutmeg has more manganese, copper, fiber, and magnesium; however, sardine is higher in vitamin B12, selenium, phosphorus, and vitamin D.
  • Sardine covers your daily need for vitamin B12, 373% more than nutmeg.
  • Sardine has less saturated fat.

These are the specific foods used in this comparison Spices, nutmeg, ground and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Nutmeg vs Sardine infographic
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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
5
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +369.2%
Contains more CopperCopper +452.2%
Contains more ZincZinc +64.1%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +2585.2%
Contains more CalciumCalcium +107.6%
Contains more PotassiumPotassium +13.4%
Contains more PhosphorusPhosphorus +130%
Contains more SeleniumSelenium +3193.8%
~equal in Iron ~2.92mg

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +332.5%
Contains more FolateFolate +660%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +298.2%
Contains more Vitamin B3Vitamin B3 +303.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +752.3%
~equal in Vitamin B6 ~0.167mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +217.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +321.6%
Contains more WaterWater +856.8%
Contains more OtherOther +85.4%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +20.2%
Contains more Poly. FatPolyunsaturated fat +1370.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Manganese 2.9mg 0.108mg 121%
Saturated fat 25.94g 1.528g 111%
Selenium 1.6µg 52.7µg 93%
Copper 1.027mg 0.186mg 93%
Fiber 20.8g 0g 83%
Cholesterol 0mg 142mg 47%
Phosphorus 213mg 490mg 40%
Fats 36.31g 11.45g 38%
Protein 5.84g 24.62g 38%
Magnesium 183mg 39mg 34%
Polyunsaturated fat 0.35g 5.148g 32%
Vitamin B3 1.299mg 5.245mg 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B1 0.346mg 0.08mg 22%
Calcium 184mg 382mg 20%
Folate 76µg 10µg 17%
Calories 525kcal 208kcal 16%
Carbs 49.29g 0g 16%
Vitamin E 0mg 2.04mg 14%
Sodium 16mg 307mg 13%
Vitamin B2 0.057mg 0.227mg 13%
Vitamin B5 0.642mg 13%
Choline 8.8mg 75mg 12%
Zinc 2.15mg 1.31mg 8%
Vitamin C 3mg 0mg 3%
Vitamin A 5µg 32µg 3%
Monounsaturated fat 3.22g 3.869g 2%
Iron 3.04mg 2.92mg 2%
Vitamin K 0µg 2.6µg 2%
Vitamin B6 0.16mg 0.167mg 1%
Potassium 350mg 397mg 1%
Net carbs 28.49g 0g N/A
Sugar 2.99g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
121%
Nutmeg
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 24.412g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 291mg)
Which food is cheaper?
Nutmeg
Nutmeg is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.