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Nutmeg vs. Potato bread — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and potato bread?

  • Nutmeg is richer in manganese, copper, fiber, magnesium, and vitamin B1, yet potato bread is richer in phosphorus, selenium, and folate.
  • Nutmeg's daily need coverage for saturated fat is 130% higher.
  • Nutmeg has 11 times more manganese than potato bread. Nutmeg has 2.9mg of manganese, while potato bread has 0.253mg.
  • Potato bread contains less saturated fat.
  • Nutmeg has a lower glycemic index than potato bread.

We used Spices, nutmeg, ground and Bread, potato types in this comparison.

Infographic

Nutmeg vs Potato bread 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
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +553.6%
Contains more IronIron +35.1%
Contains more CopperCopper +992.6%
Contains more ZincZinc +49.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +1046.2%
Contains more PotassiumPotassium +105.1%
Contains more PhosphorusPhosphorus +73.2%
Contains more SeleniumSelenium +493.8%
~equal in Calcium ~188mg

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
2
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +84%
Contains more Vitamin AVitamin A +380%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +86%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.8%
Contains more CholineCholine +109.1%
~equal in Vitamin B3 ~1.25mg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more FatsFats +1060.1%
Contains more ProteinProtein +114%
Contains more WaterWater +438.5%
Contains more OtherOther +60.9%
~equal in Carbs ~47.07g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Potato bread DV% diff.
Saturated fat 25.94g 0g 118%
Manganese 2.9mg 0.253mg 115%
Copper 1.027mg 0.094mg 104%
Fiber 20.8g 6.3g 58%
Fats 36.31g 3.13g 51%
Magnesium 183mg 28mg 37%
Phosphorus 213mg 369mg 22%
Vitamin B5 0.817mg 16%
Sodium 16mg 375mg 16%
Selenium 1.6µg 9.5µg 14%
Folate 76µg 126µg 13%
Vitamin B1 0.346mg 0.188mg 13%
Protein 5.84g 12.5g 13%
Calories 525kcal 266kcal 13%
Potassium 350mg 718mg 11%
Iron 3.04mg 2.25mg 10%
Monounsaturated fat 3.22g 0g 8%
Zinc 2.15mg 1.44mg 6%
Vitamin B12 0µg 0.15µg 6%
Vitamin B6 0.16mg 0.232mg 6%
Vitamin K 0µg 6.8µg 6%
Vitamin B2 0.057mg 0.106mg 4%
Vitamin C 3mg 0mg 3%
Vitamin E 0mg 0.47mg 3%
Vitamin A 5µg 24µg 2%
Polyunsaturated fat 0.35g 0g 2%
Choline 8.8mg 18.4mg 2%
Carbs 49.29g 47.07g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 28.49g 40.77g N/A
Vitamin D 0IU 2IU 0%
Calcium 184mg 188mg 0%
Sugar 2.99g 9.38g N/A
Vitamin B3 1.299mg 1.25mg 0%
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 0%

Which food is preferable for your diet?

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

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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
27%
Potato bread
Minerals Daily Need Coverage Score
121%
Nutmeg
59%
Potato bread

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 25.94g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $6)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 61)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.