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  6. Nutmeg vs. Sauerkraut

Nutmeg vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between nutmeg and sauerkraut

  • Nutmeg is richer than sauerkraut in manganese, copper, fiber, magnesium, phosphorus, vitamin B1, iron, and zinc.
  • Daily need coverage for saturated fat for nutmeg is 130% higher.
  • Nutmeg contains 19 times more manganese than sauerkraut. Nutmeg contains 2.9mg of manganese, while sauerkraut contains 0.151mg.
  • Sauerkraut contains less saturated fat.
  • Nutmeg has a lower glycemic index than sauerkraut.

Food types used in this article are Spices, nutmeg, ground and Sauerkraut, canned, solids, and liquids.

Infographic

Nutmeg vs Sauerkraut 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
10
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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +1307.7%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +105.9%
Contains more IronIron +106.8%
Contains more CopperCopper +969.8%
Contains more ZincZinc +1031.6%
Contains more PhosphorusPhosphorus +965%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1820.5%
Contains more SeleniumSelenium +166.7%

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
6
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +1547.6%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +808.4%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Sauerkraut DV% diff.
Manganese 2.9mg 0.151mg 120%
Saturated fat 25.94g 0.034g 118%
Copper 1.027mg 0.096mg 103%
Fiber 20.8g 2.9g 72%
Fats 36.31g 0.14g 56%
Magnesium 183mg 13mg 40%
Sodium 16mg 661mg 28%
Phosphorus 213mg 20mg 28%
Vitamin B1 0.346mg 0.021mg 27%
Calories 525kcal 19kcal 25%
Iron 3.04mg 1.47mg 20%
Zinc 2.15mg 0.19mg 18%
Calcium 184mg 30mg 15%
Carbs 49.29g 4.28g 15%
Vitamin C 3mg 14.7mg 13%
Folate 76µg 24µg 13%
Vitamin K 0µg 13µg 11%
Protein 5.84g 0.91g 10%
Monounsaturated fat 3.22g 0.013g 8%
Vitamin B3 1.299mg 0.143mg 7%
Potassium 350mg 170mg 5%
Vitamin B2 0.057mg 0.022mg 3%
Vitamin B5 0.093mg 2%
Vitamin B6 0.16mg 0.13mg 2%
Polyunsaturated fat 0.35g 0.067g 2%
Selenium 1.6µg 0.6µg 2%
Vitamin E 0mg 0.14mg 1%
Net carbs 28.49g 1.38g N/A
Sugar 2.99g 1.78g N/A
Vitamin A 5µg 1µg 0%
Choline 8.8mg 10.4mg 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +541.8%
Contains more FatsFats +25835.7%
Contains more CarbsCarbs +1051.6%
Contains more WaterWater +1385.1%
~equal in Other ~2.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
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% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +24669.2%
Contains more Poly. FatPolyunsaturated fat +422.4%
Contains less Sat. FatSaturated fat -99.9%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.