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Nutmeg vs. Spelt — In-Depth Nutrition Comparison

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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

Nutmeg vs Spelt 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
3
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%
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
~equal in Manganese ~2.983mg

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
4
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%
Spelt
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.364mg
~equal in Vitamin B12 ~0µg

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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
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.
Nutmeg Spelt
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Spelt 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?

ok
ok
is better in case of low diet
Nutmeg Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
121%
Nutmeg
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 25.534g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $6)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 3.83g)
Which food is lower in glycemic index?
Nutmeg
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.