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  6. Nutmeg vs. Garlic powder

Nutmeg vs. Garlic powder — In-Depth Nutrition Comparison

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A recap on differences between nutmeg and garlic powder

  • Nutmeg has more manganese, copper, fiber, and magnesium; however, garlic powder is higher in vitamin B6, selenium, iron, phosphorus, and potassium.
  • Nutmeg covers your daily saturated fat needs 128% more than garlic powder.
  • Garlic powder contains 3 times less manganese than nutmeg. Nutmeg contains 2.9mg of manganese, while garlic powder contains 0.979mg.
  • Garlic powder has less saturated fat.

Food varieties used in this article are Spices, nutmeg, ground and Spices, garlic powder.

Infographic

Nutmeg vs Garlic powder 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
Nutmeg
5
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +137.7%
Contains more CalciumCalcium +132.9%
Contains more CopperCopper +92.7%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +196.2%
Contains more PotassiumPotassium +240.9%
Contains more IronIron +85.9%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +94.4%
Contains more SeleniumSelenium +1393.8%

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
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%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more FolateFolate +61.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25.7%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B6Vitamin B6 +933.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +667%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +4874%
Contains more ProteinProtein +183.4%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +51.9%
~equal in Water ~6.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +2700%
Contains more Poly. FatPolyunsaturated fat +96.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Garlic powder DV% diff.
Saturated fat 25.94g 0.249g 117%
Vitamin B6 0.16mg 1.654mg 115%
Manganese 2.9mg 0.979mg 84%
Fats 36.31g 0.73g 55%
Copper 1.027mg 0.533mg 55%
Fiber 20.8g 9g 47%
Selenium 1.6µg 23.9µg 41%
Iron 3.04mg 5.65mg 33%
Phosphorus 213mg 414mg 29%
Magnesium 183mg 77mg 25%
Potassium 350mg 1193mg 25%
Protein 5.84g 16.55g 21%
Vitamin B5 0.743mg 15%
Choline 8.8mg 67.5mg 11%
Calcium 184mg 79mg 11%
Calories 525kcal 331kcal 10%
Carbs 49.29g 72.73g 8%
Zinc 2.15mg 2.99mg 8%
Monounsaturated fat 3.22g 0.115g 8%
Folate 76µg 47µg 7%
Vitamin B1 0.346mg 0.435mg 7%
Vitamin B2 0.057mg 0.141mg 6%
Vitamin E 0mg 0.67mg 4%
Vitamin B3 1.299mg 0.796mg 3%
Sodium 16mg 60mg 2%
Vitamin C 3mg 1.2mg 2%
Vitamin A 5µg 0µg 1%
Polyunsaturated fat 0.35g 0.178g 1%
Net carbs 28.49g 63.73g N/A
Sugar 2.99g 2.43g N/A
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Garlic powder
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
52%
Garlic powder
Minerals Daily Need Coverage Score
121%
Nutmeg
110%
Garlic powder

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Garlic powder
Garlic powder is lower in Saturated fat (difference - 25.691g)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $3.2)
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.