Nutmeg vs. Spelt — In-Depth Nutrition Comparison
Compare
A recap on differences between nutmeg and spelt
- Nutmeg has more copper, fiber, calcium, and magnesium; however, spelt is higher in vitamin B3, phosphorus, selenium, iron, and zinc.
- Nutmeg covers your daily saturated fat needs 128% more than spelt.
- Spelt contains 7 times less calcium than nutmeg. Nutmeg contains 184mg of calcium, while spelt contains 27mg.
- Spelt has less saturated fat.
- The glycemic index of spelt is higher.
Food varieties used in this article are Spices, nutmeg, ground and Spelt, uncooked.
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.
| Contains more MagnesiumMagnesium | +34.6% |
| Contains more CalciumCalcium | +581.5% |
| Contains more CopperCopper | +101% |
| Contains more PotassiumPotassium | +10.9% |
| Contains more IronIron | +46.1% |
| Contains more ZincZinc | +52.6% |
| Contains more PhosphorusPhosphorus | +88.3% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +631.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +68.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +98.2% |
| Contains more Vitamin B3Vitamin B3 | +426.8% |
| Contains more Vitamin B6Vitamin B6 | +43.8% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1394.2% |
| Contains more OtherOther | +30.2% |
| Contains more ProteinProtein | +149.5% |
| Contains more CarbsCarbs | +42.4% |
| Contains more WaterWater | +76.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +623.6% |
| Contains less Sat. FatSaturated fat | -98.4% |
| Contains more Poly. FatPolyunsaturated fat | +259.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 25.94g | 0.406g | 116% |
| Copper | 1.027mg | 0.511mg | 57% |
| Fats | 36.31g | 2.43g | 52% |
| Fiber | 20.8g | 10.7g | 40% |
| Vitamin B3 | 1.299mg | 6.843mg | 35% |
| Phosphorus | 213mg | 401mg | 27% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 1.6µg | 11.7µg | 18% |
| Iron | 3.04mg | 4.44mg | 18% |
| Protein | 5.84g | 14.57g | 17% |
| Calcium | 184mg | 27mg | 16% |
| Magnesium | 183mg | 136mg | 11% |
| Zinc | 2.15mg | 3.28mg | 10% |
| Calories | 525kcal | 338kcal | 9% |
| Folate | 76µg | 45µg | 8% |
| Monounsaturated fat | 3.22g | 0.445g | 7% |
| Carbs | 49.29g | 70.19g | 7% |
| Polyunsaturated fat | 0.35g | 1.258g | 6% |
| Vitamin E | 0mg | 0.79mg | 5% |
| Vitamin B6 | 0.16mg | 0.23mg | 5% |
| Manganese | 2.9mg | 2.983mg | 4% |
| Vitamin B2 | 0.057mg | 0.113mg | 4% |
| Vitamin K | 0µg | 3.6µg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Choline | 8.8mg | 2% | |
| Vitamin B1 | 0.346mg | 0.364mg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Potassium | 350mg | 388mg | 1% |
| Net carbs | 28.49g | 59.49g | N/A |
| Sugar | 2.99g | 6.82g | N/A |
| Sodium | 16mg | 8mg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
121%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 25.534g)
Which food is cheaper?
Spelt is cheaper (difference - $6)
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 3.83g)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 63)
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.
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.