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% |
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 |
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% |
