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Nutmeg vs. Hash browns — In-Depth Nutrition Comparison

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Differences between nutmeg and hash browns

  • Nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, and calcium, while hash browns have more vitamin E.
  • Nutmeg's daily need coverage for manganese is 119% higher.
  • Hash browns contain 10 times less copper than nutmeg. Nutmeg contains 1.027mg of copper, while hash browns contain 0.1mg.
  • The amount of saturated fat in hash browns is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of hash browns is 56.

The food types used in this comparison are Spices, nutmeg, ground and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Nutmeg vs Hash browns 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
9
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +771.4%
Contains more CalciumCalcium +868.4%
Contains more IronIron +406.7%
Contains more CopperCopper +927%
Contains more ZincZinc +497.2%
Contains more PhosphorusPhosphorus +117.3%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1735.4%
Contains more SeleniumSelenium +300%
~equal in Potassium ~355mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +152.6%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +533.3%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +102.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +126.4%
Contains more FatsFats +113.1%
Contains more CarbsCarbs +70.7%
Contains more WaterWater +690.9%
~equal in Other ~2.23g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +143.1%
Contains more Poly. FatPolyunsaturated fat +1518.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Hash browns
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar 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 Hash browns DV% diff.
Manganese 2.9mg 0.158mg 119%
Saturated fat 25.94g 2.54g 106%
Copper 1.027mg 0.1mg 103%
Fiber 20.8g 2.7g 72%
Magnesium 183mg 21mg 39%
Polyunsaturated fat 0.35g 5.665g 35%
Iron 3.04mg 0.6mg 31%
Fats 36.31g 17.04g 30%
Sodium 16mg 566mg 24%
Calcium 184mg 19mg 17%
Vitamin B1 0.346mg 0.137mg 17%
Vitamin E 0mg 2.62mg 17%
Phosphorus 213mg 98mg 16%
Folate 76µg 12µg 16%
Zinc 2.15mg 0.36mg 16%
Calories 525kcal 272kcal 13%
Monounsaturated fat 3.22g 7.827g 12%
Starch 25.74g 11%
Vitamin B5 0.38mg 8%
Vitamin K 0µg 9.9µg 8%
Carbs 49.29g 28.88g 7%
Protein 5.84g 2.58g 7%
Vitamin B3 1.299mg 1.838mg 3%
Vitamin C 3mg 5.4mg 3%
Choline 8.8mg 17.8mg 2%
Selenium 1.6µg 0.4µg 2%
Vitamin B6 0.16mg 0.186mg 2%
Vitamin A 5µg 0µg 1%
Vitamin B2 0.057mg 0.038mg 1%
Net carbs 28.49g 26.18g N/A
Potassium 350mg 355mg 0%
Sugar 2.99g 0.56g N/A
Trans fat 0.056g N/A
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
121%
Nutmeg
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 550mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 2.43g)
Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 23.4g)
Which food is cheaper?
Hash browns
Hash browns 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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.