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Nutmeg vs. Millet flour — In-Depth Nutrition Comparison

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Important differences between nutmeg and millet flour

  • Nutmeg has more manganese, fiber, copper, calcium, and magnesium; however, millet flour has more selenium, vitamin B3, vitamin B6, and iron.
  • Nutmeg's daily need coverage for saturated fat is 127% more.
  • Nutmeg has 13 times more calcium than millet flour. Nutmeg has 184mg of calcium, while millet flour has 14mg.
  • Millet flour is lower in saturated fat.
  • Millet flour has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Spices, nutmeg, ground and Millet flour.

Infographic

Nutmeg vs Millet flour 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
5
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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +1214.3%
Contains more PotassiumPotassium +56.3%
Contains more CopperCopper +92%
Contains more ManganeseManganese +189.4%
Contains more IronIron +29.6%
Contains more ZincZinc +22.3%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +1943.8%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +81%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B3Vitamin B3 +363.4%
Contains more Vitamin B6Vitamin B6 +132.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +754.4%
Contains more OtherOther +92.6%
Contains more ProteinProtein +84.1%
Contains more CarbsCarbs +52.4%
Contains more WaterWater +39.2%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +248.5%
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +648%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Millet flour DV% diff.
Saturated fat 25.94g 0.536g 115%
Manganese 2.9mg 1.002mg 83%
Fiber 20.8g 3.5g 69%
Selenium 1.6µg 32.7µg 57%
Copper 1.027mg 0.535mg 55%
Fats 36.31g 4.25g 49%
Vitamin B3 1.299mg 6.02mg 30%
Starch 69.88g 29%
Vitamin B5 1.267mg 25%
Calcium 184mg 14mg 17%
Vitamin B6 0.16mg 0.372mg 16%
Magnesium 183mg 119mg 15%
Polyunsaturated fat 0.35g 2.618g 15%
Iron 3.04mg 3.94mg 11%
Phosphorus 213mg 285mg 10%
Protein 5.84g 10.75g 10%
Folate 76µg 42µg 9%
Carbs 49.29g 75.12g 9%
Calories 525kcal 382kcal 7%
Monounsaturated fat 3.22g 0.924g 6%
Vitamin B1 0.346mg 0.413mg 6%
Potassium 350mg 224mg 4%
Zinc 2.15mg 2.63mg 4%
Vitamin C 3mg 0mg 3%
Choline 8.8mg 2%
Vitamin B2 0.057mg 0.073mg 1%
Vitamin K 0µg 0.8µg 1%
Vitamin E 0mg 0.11mg 1%
Vitamin A 5µg 1%
Sodium 16mg 4mg 1%
Net carbs 28.49g 71.62g N/A
Sugar 2.99g 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
121%
Nutmeg
94%
Millet flour

Comparison summary

Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 25.404g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $6)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.