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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

Nutmeg vs Graham cracker 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
8
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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.
Nutmeg
4
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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.156mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
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
7% 11% 78% 3%
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
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
17% 26% 57%
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.
Nutmeg Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Graham cracker 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?

ok
ok
is better in case of low diet
Nutmeg Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
121%
Nutmeg
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 21.86g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 443mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 24.307g)
Which food is cheaper?
Graham cracker
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.

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.