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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
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
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
121%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 25.906g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $5)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 645mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.