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Nutmeg vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the differences between nutmeg and gouda cheese?

  • Nutmeg is higher in manganese, copper, fiber, magnesium, and iron, yet gouda cheese is higher in vitamin B12, calcium, and phosphorus.
  • Nutmeg's daily need coverage for manganese is 126% more.
  • The amount of saturated fat in gouda cheese is lower.

We used Spices, nutmeg, ground and Cheese, gouda types in this article.

Infographic

Nutmeg vs Gouda cheese 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
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +531%
Contains more PotassiumPotassium +189.3%
Contains more IronIron +1166.7%
Contains more CopperCopper +2752.8%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +26263.6%
Contains more CalciumCalcium +280.4%
Contains more ZincZinc +81.4%
Contains more PhosphorusPhosphorus +156.3%
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
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1053.3%
Contains more Vitamin B3Vitamin B3 +1961.9%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +261.9%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +486%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +75%

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% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more FatsFats +32.3%
Contains more CarbsCarbs +2120.3%
Contains more ProteinProtein +327.1%
Contains more WaterWater +565.5%
Contains more OtherOther +69.1%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -32.1%
Contains more Mono. FatMonounsaturated fat +140.6%
Contains more Poly. FatPolyunsaturated fat +87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Gouda cheese DV% diff.
Manganese 2.9mg 0.011mg 126%
Copper 1.027mg 0.036mg 110%
Fiber 20.8g 0g 83%
Vitamin B12 0µg 1.54µg 64%
Calcium 184mg 700mg 52%
Phosphorus 213mg 546mg 48%
Protein 5.84g 24.94g 38%
Saturated fat 25.94g 17.614g 38%
Cholesterol 0mg 114mg 38%
Magnesium 183mg 29mg 37%
Sodium 16mg 819mg 35%
Iron 3.04mg 0.24mg 35%
Vitamin B1 0.346mg 0.03mg 26%
Selenium 1.6µg 14.5µg 23%
Vitamin B2 0.057mg 0.334mg 21%
Vitamin A 5µg 165µg 18%
Carbs 49.29g 2.22g 16%
Zinc 2.15mg 3.9mg 16%
Folate 76µg 21µg 14%
Fats 36.31g 27.44g 14%
Monounsaturated fat 3.22g 7.747g 11%
Vitamin B3 1.299mg 0.063mg 8%
Calories 525kcal 356kcal 8%
Potassium 350mg 121mg 7%
Vitamin B5 0.34mg 7%
Vitamin B6 0.16mg 0.08mg 6%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin C 3mg 0mg 3%
Vitamin K 0µg 2.3µg 2%
Vitamin E 0mg 0.24mg 2%
Polyunsaturated fat 0.35g 0.657g 2%
Choline 8.8mg 15.4mg 1%
Net carbs 28.49g 2.22g N/A
Sugar 2.99g 2.22g N/A
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Gouda cheese
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
32%
Gouda cheese
Minerals Daily Need Coverage Score
121%
Nutmeg
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 803mg)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated fat?
Gouda cheese
Gouda cheese is lower in Saturated fat (difference - 8.326g)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $4)
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.
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.