Nutmeg vs. Oats — In-Depth Nutrition Comparison
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Summary of differences between nutmeg and oats
- Nutmeg has more copper, fiber, and calcium; however, oats are higher in manganese, phosphorus, vitamin B1, iron, zinc, and vitamin B2.
- Nutmeg covers your daily need for saturated fat, 124% more than oats.
- Nutmeg has 3 times more calcium than oats. While nutmeg has 184mg of calcium, oats have only 54mg.
- Oats have less saturated fat.
- The glycemic index of oats is higher.
These are the specific foods used in this comparison Spices, nutmeg, ground and Oats.
Infographic
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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.
| Contains more CalciumCalcium | +240.7% |
| Contains more CopperCopper | +64.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +22.6% |
| Contains more IronIron | +55.3% |
| Contains more ZincZinc | +84.7% |
| Contains more PhosphorusPhosphorus | +145.5% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +69.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.2% |
| Contains more Vitamin B6Vitamin B6 | +34.5% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120.5% |
| Contains more Vitamin B2Vitamin B2 | +143.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 1.217g | 112% |
| Manganese | 2.9mg | 4.916mg | 88% |
| Fats | 36.31g | 6.9g | 45% |
| Copper | 1.027mg | 0.626mg | 45% |
| Phosphorus | 213mg | 523mg | 44% |
| Fiber | 20.8g | 10.6g | 41% |
| Vitamin B1 | 0.346mg | 0.763mg | 35% |
| Vitamin B5 | 1.349mg | 27% | |
| Protein | 5.84g | 16.89g | 22% |
| Iron | 3.04mg | 4.72mg | 21% |
| Zinc | 2.15mg | 3.97mg | 17% |
| Polyunsaturated fat | 0.35g | 2.535g | 15% |
| Calcium | 184mg | 54mg | 13% |
| Calories | 525kcal | 389kcal | 7% |
| Carbs | 49.29g | 66.27g | 6% |
| Vitamin B2 | 0.057mg | 0.139mg | 6% |
| Folate | 76µg | 56µg | 5% |
| Vitamin C | 3mg | 0mg | 3% |
| Selenium | 1.6µg | 3% | |
| Vitamin B6 | 0.16mg | 0.119mg | 3% |
| Monounsaturated fat | 3.22g | 2.178g | 3% |
| Potassium | 350mg | 429mg | 2% |
| Vitamin B3 | 1.299mg | 0.961mg | 2% |
| Choline | 8.8mg | 2% | |
| Vitamin A | 5µg | 0µg | 1% |
| Magnesium | 183mg | 177mg | 1% |
| Sodium | 16mg | 2mg | 1% |
| Net carbs | 28.49g | 55.67g | N/A |
| Sugar | 2.99g | N/A | |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +426.2% |
| Contains more OtherOther | +35.5% |
| Contains more ProteinProtein | +189.2% |
| Contains more CarbsCarbs | +34.4% |
| Contains more WaterWater | +31.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +47.8% |
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Poly. FatPolyunsaturated fat | +624.3% |
