Nutmeg vs. Rye — In-Depth Nutrition Comparison
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What are the differences between nutmeg and rye?
- Nutmeg is higher in copper, fiber, magnesium, calcium, and manganese, yet rye is higher in selenium, vitamin B3, phosphorus, and vitamin B2.
- Nutmeg's daily need coverage for saturated fat is 129% more.
- Nutmeg has 8 times more calcium than rye. While nutmeg has 184mg of calcium, rye has only 24mg.
- The amount of saturated fat in rye is lower.
- The glycemic index of nutmeg is lower.
We used Spices, nutmeg, ground and Rye grain types in this article.
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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 MagnesiumMagnesium | +66.4% |
| Contains more CalciumCalcium | +666.7% |
| Contains more IronIron | +15.6% |
| Contains more CopperCopper | +179.8% |
| Contains more ManganeseManganese | +12.5% |
| Contains more PotassiumPotassium | +45.7% |
| Contains more ZincZinc | +23.3% |
| Contains more PhosphorusPhosphorus | +55.9% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +768.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +340.4% |
| Contains more Vitamin B3Vitamin B3 | +228.7% |
| Contains more Vitamin B6Vitamin B6 | +83.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +245.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.197g | 117% |
| Copper | 1.027mg | 0.367mg | 73% |
| Fats | 36.31g | 1.63g | 53% |
| Vitamin B5 | 1.456mg | 29% | |
| Fiber | 20.8g | 15.1g | 23% |
| Selenium | 1.6µg | 13.9µg | 22% |
| Vitamin B3 | 1.299mg | 4.27mg | 19% |
| Phosphorus | 213mg | 332mg | 17% |
| Magnesium | 183mg | 110mg | 17% |
| Calcium | 184mg | 24mg | 16% |
| Vitamin B2 | 0.057mg | 0.251mg | 15% |
| Manganese | 2.9mg | 2.577mg | 14% |
| Folate | 76µg | 38µg | 10% |
| Vitamin B6 | 0.16mg | 0.294mg | 10% |
| Protein | 5.84g | 10.34g | 9% |
| Carbs | 49.29g | 75.86g | 9% |
| Calories | 525kcal | 338kcal | 9% |
| Monounsaturated fat | 3.22g | 0.208g | 8% |
| Vitamin E | 0mg | 0.85mg | 6% |
| Zinc | 2.15mg | 2.65mg | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Iron | 3.04mg | 2.63mg | 5% |
| Potassium | 350mg | 510mg | 5% |
| Choline | 8.8mg | 30.4mg | 4% |
| Polyunsaturated fat | 0.35g | 0.767g | 3% |
| Vitamin B1 | 0.346mg | 0.316mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Sodium | 16mg | 2mg | 1% |
| Net carbs | 28.49g | 60.76g | N/A |
| Sugar | 2.99g | 0.98g | N/A |
| Vitamin A | 5µg | 1µg | 0% |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2127.6% |
| Contains more OtherOther | +48.4% |
| Contains more ProteinProtein | +77.1% |
| Contains more CarbsCarbs | +53.9% |
| Contains more WaterWater | +70.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1448.1% |
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Poly. FatPolyunsaturated fat | +119.1% |
