Nutmeg vs. Tofu — In-Depth Nutrition Comparison
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Important differences between nutmeg and tofu
- Nutmeg has more manganese, copper, fiber, magnesium, vitamin B1, phosphorus, and folate; however, tofu has more iron and calcium.
- Nutmeg's daily need coverage for saturated fat is 126% more.
- Nutmeg has 69 times more fiber than tofu. Nutmeg has 20.8g of fiber, while tofu has 0.3g.
- Tofu is lower in saturated fat.
- Tofu has a higher glycemic index than nutmeg.
The food varieties used in the comparison are Spices, nutmeg, ground and Tofu, raw, regular, prepared with calcium sulfate.
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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 | +510% |
| Contains more PotassiumPotassium | +189.3% |
| Contains more CopperCopper | +432.1% |
| Contains more ZincZinc | +168.8% |
| Contains more PhosphorusPhosphorus | +119.6% |
| Contains more ManganeseManganese | +379.3% |
| Contains more CalciumCalcium | +90.2% |
| Contains more IronIron | +76.3% |
| Contains less SodiumSodium | -56.3% |
| Contains more SeleniumSelenium | +456.3% |
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 | +2900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +327.2% |
| Contains more Vitamin B3Vitamin B3 | +566.2% |
| Contains more Vitamin B6Vitamin B6 | +240.4% |
| Contains more FolateFolate | +406.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +227.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.691g | 115% |
| Manganese | 2.9mg | 0.605mg | 100% |
| Copper | 1.027mg | 0.193mg | 93% |
| Fiber | 20.8g | 0.3g | 82% |
| Fats | 36.31g | 4.78g | 49% |
| Magnesium | 183mg | 30mg | 36% |
| Iron | 3.04mg | 5.36mg | 29% |
| Calories | 525kcal | 76kcal | 22% |
| Vitamin B1 | 0.346mg | 0.081mg | 22% |
| Calcium | 184mg | 350mg | 17% |
| Phosphorus | 213mg | 97mg | 17% |
| Carbs | 49.29g | 1.87g | 16% |
| Polyunsaturated fat | 0.35g | 2.699g | 16% |
| Folate | 76µg | 15µg | 15% |
| Selenium | 1.6µg | 8.9µg | 13% |
| Zinc | 2.15mg | 0.8mg | 12% |
| Vitamin B6 | 0.16mg | 0.047mg | 9% |
| Vitamin B3 | 1.299mg | 0.195mg | 7% |
| Potassium | 350mg | 121mg | 7% |
| Monounsaturated fat | 3.22g | 1.056g | 5% |
| Protein | 5.84g | 8.08g | 4% |
| Choline | 8.8mg | 28.8mg | 4% |
| Vitamin C | 3mg | 0.1mg | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Vitamin A | 5µg | 1% | |
| Vitamin B5 | 0.068mg | 1% | |
| Net carbs | 28.49g | 1.57g | N/A |
| Sugar | 2.99g | 0.62g | N/A |
| Sodium | 16mg | 7mg | 0% |
| Vitamin E | 0mg | 0.01mg | 0% |
| Vitamin B2 | 0.057mg | 0.052mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +659.6% |
| Contains more CarbsCarbs | +2535.8% |
| Contains more OtherOther | +223.6% |
| Contains more ProteinProtein | +38.4% |
| Contains more WaterWater | +1257.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +204.9% |
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Poly. FatPolyunsaturated fat | +671.1% |