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Nutmeg vs. Soybean meal — In-Depth Nutrition Comparison

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The main differences between nutmeg and soybean meal

  • Soybean meal is richer than nutmeg in iron, copper, phosphorus, potassium, folate, manganese, vitamin B6, magnesium, and vitamin B1.
  • Daily need coverage for iron for soybean meal is 133% higher.
  • Nutmeg contains 97 times more saturated fat than soybean meal. Nutmeg contains 25.94g of saturated fat, while soybean meal contains 0.268g.
  • Nutmeg has a lower glycemic index than soybean meal.

Food types used in this article are Spices, nutmeg, ground and Soy meal, defatted, raw.

Infographic

Nutmeg vs Soybean meal 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
0
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +67.2%
Contains more CalciumCalcium +32.6%
Contains more PotassiumPotassium +611.4%
Contains more IronIron +350.7%
Contains more CopperCopper +94.7%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +229.1%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +106.3%

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% 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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +150%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +99.7%
Contains more Vitamin B2Vitamin B2 +340.4%
Contains more Vitamin B3Vitamin B3 +99.2%
Contains more Vitamin B6Vitamin B6 +255.6%
Contains more FolateFolate +298.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +1419.2%
Contains more CarbsCarbs +37.3%
Contains more ProteinProtein +742.5%
Contains more WaterWater +11.4%
Contains more OtherOther +139.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +687.3%
Contains less Sat. FatSaturated fat -99%
Contains more Poly. FatPolyunsaturated fat +198.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Soybean meal DV% diff.
Iron 3.04mg 13.7mg 133%
Saturated fat 25.94g 0.268g 117%
Copper 1.027mg 2mg 108%
Protein 5.84g 49.2g 87%
Fiber 20.8g 83%
Phosphorus 213mg 701mg 70%
Potassium 350mg 2490mg 63%
Folate 76µg 303µg 57%
Fats 36.31g 2.39g 52%
Vitamin B5 1.976mg 40%
Manganese 2.9mg 3.8mg 39%
Vitamin B6 0.16mg 0.569mg 31%
Vitamin B1 0.346mg 0.691mg 29%
Magnesium 183mg 306mg 29%
Zinc 2.15mg 5.06mg 26%
Vitamin B2 0.057mg 0.251mg 15%
Calories 525kcal 337kcal 9%
Vitamin B3 1.299mg 2.587mg 8%
Monounsaturated fat 3.22g 0.409g 7%
Calcium 184mg 244mg 6%
Polyunsaturated fat 0.35g 1.045g 5%
Carbs 49.29g 35.89g 4%
Vitamin C 3mg 0mg 3%
Selenium 1.6µg 3.3µg 3%
Choline 8.8mg 2%
Sodium 16mg 3mg 1%
Net carbs 28.49g 35.89g N/A
Sugar 2.99g N/A
Vitamin A 5µg 2µg 0%
Tryptophan 0.653mg 0%
Threonine 1.952mg 0%
Isoleucine 2.18mg 0%
Leucine 3.66mg 0%
Lysine 2.991mg 0%
Methionine 0.606mg 0%
Phenylalanine 2.346mg 0%
Valine 2.243mg 0%
Histidine 1.212mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Soybean meal
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
58%
Soybean meal
Minerals Daily Need Coverage Score
121%
Nutmeg
264%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 25.672g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $6)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 68)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.