Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Nutmeg
  5. Compare
  6. Nutmeg vs. Oatmeal

Nutmeg vs. Oatmeal — In-Depth Nutrition Comparison

Compare

How are Nutmeg and Oatmeal different?

  • Nutmeg is richer in Copper, Manganese, Fiber, Magnesium, Phosphorus, and Zinc, while Oatmeal is higher in Iron, Vitamin A RAE, and Vitamin B2.
  • Nutmeg covers your daily need of Saturated Fat 129% more than Oatmeal.
  • Nutmeg contains 16 times more Copper than Oatmeal. Nutmeg contains 1.027mg of Copper, while Oatmeal contains 0.066mg.
  • Oatmeal is lower in Saturated Fat.

Spices, nutmeg, ground and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

Infographic

Nutmeg vs Oatmeal 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
8
:
2
Oatmeal
Oatmeal
Contains more Calcium +130%
Contains more Magnesium +603.8%
Contains more Phosphorus +176.6%
Contains more Potassium +473.8%
Contains less Sodium -67.3%
Contains more Zinc +246.8%
Contains more Copper +1456.1%
Contains more Manganese +419.7%
Contains more Iron +96.1%
Contains more Selenium +212.5%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +130%
Contains more Magnesium +603.8%
Contains more Phosphorus +176.6%
Contains more Potassium +473.8%
Contains less Sodium -67.3%
Contains more Zinc +246.8%
Contains more Copper +1456.1%
Contains more Manganese +419.7%
Contains more Iron +96.1%
Contains more Selenium +212.5%

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
3
:
7
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.1%
Contains more Folate +72.7%
Contains more Vitamin A +324.5%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +277.2%
Contains more Vitamin B3 +132.9%
Contains more Vitamin B6 +81.3%
Contains more Vitamin K +∞%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.1%
Contains more Folate +72.7%
Contains more Vitamin A +324.5%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +277.2%
Contains more Vitamin B3 +132.9%
Contains more Vitamin B6 +81.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
:
1
Oatmeal
Oatmeal
Contains more Protein +146.4%
Contains more Fats +2569.9%
Contains more Carbs +322.4%
Contains more Other +308.8%
Contains more Water +1248.8%
Nutmeg
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +146.4%
Contains more Fats +2569.9%
Contains more Carbs +322.4%
Contains more Other +308.8%
Contains more Water +1248.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
2
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +723.5%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +21.7%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +723.5%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +21.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Oatmeal Opinion
Net carbs 28.49g 9.97g Nutmeg
Protein 5.84g 2.37g Nutmeg
Fats 36.31g 1.36g Nutmeg
Carbs 49.29g 11.67g Nutmeg
Calories 525kcal 68kcal Nutmeg
Starch 10.37g Oatmeal
Sugar 2.99g 0.46g Oatmeal
Fiber 20.8g 1.7g Nutmeg
Calcium 184mg 80mg Nutmeg
Iron 3.04mg 5.96mg Oatmeal
Magnesium 183mg 26mg Nutmeg
Phosphorus 213mg 77mg Nutmeg
Potassium 350mg 61mg Nutmeg
Sodium 16mg 49mg Nutmeg
Zinc 2.15mg 0.62mg Nutmeg
Copper 1.027mg 0.066mg Nutmeg
Manganese 2.9mg 0.558mg Nutmeg
Selenium 1.6µg 5µg Oatmeal
Vitamin A 102IU 433IU Oatmeal
Vitamin A RAE 5µg 130µg Oatmeal
Vitamin E 0mg 0.07mg Oatmeal
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.26mg Nutmeg
Vitamin B2 0.057mg 0.215mg Oatmeal
Vitamin B3 1.299mg 3.025mg Oatmeal
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.16mg 0.29mg Oatmeal
Folate 76µg 44µg Nutmeg
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g Nutmeg
Saturated Fat 25.94g 0.226g Oatmeal
Monounsaturated Fat 3.22g 0.391g Nutmeg
Polyunsaturated fat 0.35g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Nutmeg
Nutmeg vs Oregano
Oregano
Nutmeg
Nutmeg vs Paprika
Paprika
Nutmeg
Nutmeg vs Black pepper
Black pepper
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

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
20%
Nutmeg
27%
Oatmeal
Minerals Daily Need Coverage Score
121%
Nutmeg
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.53g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 25.714g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $6)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.