Nutmeg vs. Graham cracker — In-Depth Nutrition Comparison
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How are nutmeg and graham cracker different?
- Nutmeg is richer in copper, manganese, fiber, magnesium, and zinc, while graham cracker is higher in vitamin B2, vitamin B3, and vitamin K.
- Nutmeg covers your daily need for saturated fat, 122% more than graham cracker.
- Nutmeg contains 6 times more fiber than graham cracker. Nutmeg contains 20.8g of fiber, while graham cracker contains 3.4g.
- Graham cracker is lower in saturated fat.
- Graham cracker has a higher glycemic index (74) than nutmeg (0).
Spices, nutmeg, ground and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
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.
| Contains more MagnesiumMagnesium | +357.5% |
| Contains more CalciumCalcium | +139% |
| Contains more PotassiumPotassium | +105.9% |
| Contains more CopperCopper | +504.1% |
| Contains more ZincZinc | +124% |
| Contains more PhosphorusPhosphorus | +15.1% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +184.6% |
| Contains more IronIron | +24.3% |
| Contains more SeleniumSelenium | +293.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30.6% |
| Contains more CholineCholine | +49.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +456.1% |
| Contains more Vitamin B3Vitamin B3 | +241.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +19.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more FatsFats | +242.5% |
| Contains more WaterWater | +83.8% |
| Contains more OtherOther | +40.4% |
| Contains more ProteinProtein | +14.6% |
| Contains more CarbsCarbs | +57.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +28.3% |
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Poly. FatPolyunsaturated fat | +1439.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 25.94g | 1.633g | 110% |
| Copper | 1.027mg | 0.17mg | 95% |
| Manganese | 2.9mg | 1.019mg | 82% |
| Fiber | 20.8g | 3.4g | 70% |
| Fats | 36.31g | 10.6g | 40% |
| Polyunsaturated fat | 0.35g | 5.388g | 34% |
| Magnesium | 183mg | 40mg | 34% |
| Vitamin B3 | 1.299mg | 4.439mg | 20% |
| Vitamin B2 | 0.057mg | 0.317mg | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 16mg | 459mg | 19% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Calcium | 184mg | 77mg | 11% |
| Zinc | 2.15mg | 0.96mg | 11% |
| Vitamin E | 0mg | 1.51mg | 10% |
| Selenium | 1.6µg | 6.3µg | 9% |
| Carbs | 49.29g | 77.66g | 9% |
| Iron | 3.04mg | 3.78mg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Vitamin B1 | 0.346mg | 0.265mg | 7% |
| Calories | 525kcal | 430kcal | 5% |
| Potassium | 350mg | 170mg | 5% |
| Phosphorus | 213mg | 185mg | 4% |
| Folate | 76µg | 91µg | 4% |
| Vitamin C | 3mg | 0mg | 3% |
| Protein | 5.84g | 6.69g | 2% |
| Monounsaturated fat | 3.22g | 2.509g | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 8.8mg | 5.9mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 28.49g | 74.26g | N/A |
| Sugar | 2.99g | 24.85g | N/A |
| Vitamin B6 | 0.16mg | 0.156mg | 0% |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
121%
60%
Comparison summary
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 21.86g)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 443mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 24.307g)
Which food is cheaper?
Graham cracker is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.