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  6. Nutmeg vs. Millet raw

Nutmeg vs. Millet raw — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and millet raw?

  • Nutmeg is richer in manganese, fiber, copper, calcium, and magnesium, yet millet raw is richer in vitamin B3, vitamin B2, vitamin B6, and phosphorus.
  • Nutmeg's daily need coverage for saturated fat is 126% higher.
  • Nutmeg has 23 times more calcium than millet raw. Nutmeg has 184mg of calcium, while millet raw has 8mg.
  • Millet raw contains less saturated fat.
  • Nutmeg has a lower glycemic index than millet raw.

We used Spices, nutmeg, ground and Millet, raw types in this comparison.

Infographic

Nutmeg vs Millet raw 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
Nutmeg
6
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +60.5%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +79.5%
Contains more CopperCopper +36.9%
Contains more ZincZinc +28%
Contains more ManganeseManganese +77.7%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -68.8%
Contains more SeleniumSelenium +68.8%
~equal in Iron ~3.01mg

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
Nutmeg
3
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.7%
Contains more Vitamin B2Vitamin B2 +408.8%
Contains more Vitamin B3Vitamin B3 +263.4%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Millet raw DV% diff.
Saturated fat 25.94g 0.723g 115%
Manganese 2.9mg 1.632mg 55%
Fats 36.31g 4.22g 49%
Fiber 20.8g 8.5g 49%
Copper 1.027mg 0.75mg 31%
Vitamin B3 1.299mg 4.72mg 21%
Vitamin B2 0.057mg 0.29mg 18%
Calcium 184mg 8mg 18%
Vitamin B6 0.16mg 0.384mg 17%
Vitamin B5 0.848mg 17%
Magnesium 183mg 114mg 16%
Polyunsaturated fat 0.35g 2.134g 12%
Phosphorus 213mg 285mg 10%
Protein 5.84g 11.02g 10%
Carbs 49.29g 72.85g 8%
Calories 525kcal 378kcal 7%
Monounsaturated fat 3.22g 0.773g 6%
Vitamin B1 0.346mg 0.421mg 6%
Potassium 350mg 195mg 5%
Zinc 2.15mg 1.68mg 4%
Vitamin C 3mg 0mg 3%
Folate 76µg 85µg 2%
Choline 8.8mg 2%
Selenium 1.6µg 2.7µg 2%
Vitamin A 5µg 0µg 1%
Vitamin K 0µg 0.9µg 1%
Net carbs 28.49g 64.35g N/A
Iron 3.04mg 3.01mg 0%
Sugar 2.99g N/A
Sodium 16mg 5mg 0%
Vitamin E 0mg 0.05mg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more FatsFats +760.4%
Contains more ProteinProtein +88.7%
Contains more CarbsCarbs +47.8%
Contains more WaterWater +39.2%
Contains more OtherOther +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +316.6%
Contains less Sat. FatSaturated fat -97.2%
Contains more Poly. FatPolyunsaturated fat +509.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.