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  6. Nutmeg vs. Brazil nut

Nutmeg vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between nutmeg and brazil nut

  • Nutmeg has more manganese and fiber; however, brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin E, vitamin B1, and zinc.
  • Brazil nut covers your daily need for selenium, 3483% more than nutmeg.
  • Nutmeg has 3 times more fiber than brazil nut. While nutmeg has 20.8g of fiber, brazil nut has only 7.5g.
  • Brazil nut has less saturated fat.

These are the specific foods used in this comparison Spices, nutmeg, ground and Nuts, brazilnuts, dried, unblanched.

Infographic

Nutmeg vs Brazil nut 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
3
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +15%
Contains more IronIron +25.1%
Contains more ManganeseManganese +137.1%
Contains more MagnesiumMagnesium +105.5%
Contains more PotassiumPotassium +88.3%
Contains more CopperCopper +69.7%
Contains more ZincZinc +88.8%
Contains more PhosphorusPhosphorus +240.4%
Contains less SodiumSodium -81.3%
Contains more SeleniumSelenium +119712.5%

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
6
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B3Vitamin B3 +340.3%
Contains more Vitamin B6Vitamin B6 +58.4%
Contains more FolateFolate +245.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more CholineCholine +227.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Brazil nut DV% diff.
Selenium 1.6µg 1917µg 3483%
Polyunsaturated fat 0.35g 24.399g 160%
Copper 1.027mg 1.743mg 80%
Manganese 2.9mg 1.223mg 73%
Phosphorus 213mg 725mg 73%
Fiber 20.8g 7.5g 53%
Monounsaturated fat 3.22g 23.879g 52%
Fats 36.31g 67.1g 47%
Magnesium 183mg 376mg 46%
Saturated fat 25.94g 16.134g 45%
Vitamin E 0mg 5.65mg 38%
Vitamin B1 0.346mg 0.617mg 23%
Zinc 2.15mg 4.06mg 17%
Protein 5.84g 14.32g 17%
Folate 76µg 22µg 14%
Carbs 49.29g 11.74g 13%
Potassium 350mg 659mg 9%
Iron 3.04mg 2.43mg 8%
Calories 525kcal 659kcal 7%
Vitamin B3 1.299mg 0.295mg 6%
Vitamin B6 0.16mg 0.101mg 5%
Vitamin B5 0.184mg 4%
Choline 8.8mg 28.8mg 4%
Vitamin C 3mg 0.7mg 3%
Vitamin B2 0.057mg 0.035mg 2%
Calcium 184mg 160mg 2%
Vitamin A 5µg 0µg 1%
Sodium 16mg 3mg 1%
Net carbs 28.49g 4.24g N/A
Sugar 2.99g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +319.8%
Contains more WaterWater +82.2%
Contains more ProteinProtein +145.2%
Contains more FatsFats +84.8%
Contains more OtherOther +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -37.8%
Contains more Mono. FatMonounsaturated fat +641.6%
Contains more Poly. FatPolyunsaturated fat +6871.1%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.