Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nutmeg vs. Onion powder — In-Depth Nutrition Comparison

Compare

Differences between Nutmeg and Onion powder

  • Nutmeg has more Manganese, Copper, and Fiber, while Onion powder has more Vitamin B6, Selenium, Vitamin C, Calcium, Potassium, and Zinc.
  • Nutmeg's daily need coverage for Saturated Fat is 129% higher.
  • Onion powder contains 2 times less Manganese than Nutmeg. Nutmeg contains 2.9mg of Manganese, while Onion powder contains 1.3mg.
  • The amount of Saturated Fat in Onion powder is lower.

The food types used in this comparison are Spices, nutmeg, ground and Spices, onion powder.

Infographic

Nutmeg vs Onion powder 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
4
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% 115% 87% 146% 197% 110% 138% 9.5% 170% 78%
Contains more MagnesiumMagnesium +61.9%
Contains more CopperCopper +74.1%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +123.1%
Contains more CalciumCalcium +108.7%
Contains more PotassiumPotassium +181.4%
Contains more IronIron +28.3%
Contains more ZincZinc +88.4%
Contains more PhosphorusPhosphorus +51.2%
Contains more SeleniumSelenium +793.8%

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
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% 6.1% 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 78% 0% 5.4% 0% 114% 18% 6% 44% 166% 0% 10% 48% 21%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +304.7%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +680%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B6Vitamin B6 +348.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +343.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 79% 5% 4%
Protein: 10.41 g
Fats: 1.04 g
Carbs: 79.12 g
Water: 5.39 g
Other: 4.04 g
Contains more FatsFats +3391.3%
Contains more WaterWater +15.6%
Contains more ProteinProtein +78.3%
Contains more CarbsCarbs +60.5%
Contains more OtherOther +73.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
2
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
30% 28% 42%
Saturated Fat: Sat. Fat 0.219 g
Monounsaturated Fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.31 g
Contains more Mono. FatMonounsaturated Fat +1494.1%
Contains more Poly. FatPolyunsaturated fat +12.9%
Contains less Sat. FatSaturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Onion powder Opinion
Calories 525kcal 341kcal Nutmeg
Protein 5.84g 10.41g Onion powder
Fats 36.31g 1.04g Nutmeg
Vitamin C 3mg 23.4mg Onion powder
Net carbs 28.49g 63.92g Onion powder
Carbs 49.29g 79.12g Onion powder
Magnesium 183mg 113mg Nutmeg
Calcium 184mg 384mg Onion powder
Potassium 350mg 985mg Onion powder
Iron 3.04mg 3.9mg Onion powder
Sugar 2.99g 6.63g Nutmeg
Fiber 20.8g 15.2g Nutmeg
Copper 1.027mg 0.59mg Nutmeg
Zinc 2.15mg 4.05mg Onion powder
Phosphorus 213mg 322mg Onion powder
Sodium 16mg 73mg Nutmeg
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin E 0mg 0.27mg Onion powder
Manganese 2.9mg 1.3mg Nutmeg
Selenium 1.6µg 14.3µg Onion powder
Vitamin B1 0.346mg 0.457mg Onion powder
Vitamin B2 0.057mg 0.08mg Onion powder
Vitamin B3 1.299mg 0.321mg Nutmeg
Vitamin B5 0.732mg Onion powder
Vitamin B6 0.16mg 0.718mg Onion powder
Vitamin K 0µg 4.1µg Onion powder
Folate 76µg 64µg Nutmeg
Choline 8.8mg 39mg Onion powder
Saturated Fat 25.94g 0.219g Onion powder
Monounsaturated Fat 3.22g 0.202g Nutmeg
Polyunsaturated fat 0.35g 0.31g Nutmeg
Tryptophan 0.06mg Onion powder
Threonine 0.14mg Onion powder
Isoleucine 0.14mg Onion powder
Leucine 0.22mg Onion powder
Lysine 0.49mg Onion powder
Methionine 0.09mg Onion powder
Phenylalanine 0.28mg Onion powder
Valine 0.17mg Onion powder
Histidine 0.16mg Onion powder
Fructose 1.67g Onion powder
Omega-3 - ALA 0.015g Onion powder

Which food is preferable for your diet?

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

People also compare

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
39%
Onion powder
Minerals Daily Need Coverage Score
121%
Nutmeg
113%
Onion powder

Comparison summary

Which food is lower in Saturated Fat?
Onion powder
Onion powder is lower in Saturated Fat (difference - 25.721g)
Which food is lower in glycemic index?
Onion powder
Onion powder is lower in glycemic index (difference - 0)
Which food is cheaper?
Onion powder
Onion powder is cheaper (difference - $6)
Which food is richer in minerals?
Onion powder
Onion powder is relatively richer in minerals
Which food is richer in vitamins?
Onion powder
Onion powder is relatively richer in vitamins
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 57mg)
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. Onion powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/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.