Nutmeg vs. Spelt — In-Depth Nutrition Comparison
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A recap on the 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
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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 | +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 | +∞% |
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 |
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% |