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Nutmeg vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between nutmeg and tomato sauce

  • Tomato sauce has less manganese, copper, fiber, magnesium, vitamin B1, phosphorus, iron, zinc, and calcium.
  • Nutmeg's daily need coverage for saturated fat is 129% more.
  • Nutmeg has 26 times more manganese than tomato sauce. Nutmeg has 2.9mg of manganese, while tomato sauce has 0.113mg.
  • Tomato sauce is lower in saturated fat.
  • Tomato sauce has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Spices, nutmeg, ground and Tomato sauce, canned, no salt added.

Infographic

Nutmeg vs Tomato sauce 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
9
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +1120%
Contains more CalciumCalcium +1214.3%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +216.7%
Contains more CopperCopper +793%
Contains more ZincZinc +877.3%
Contains more PhosphorusPhosphorus +688.9%
Contains more ManganeseManganese +2466.4%
Contains more SeleniumSelenium +166.7%
Contains less SodiumSodium -31.3%

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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1341.7%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more FolateFolate +744.4%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +340%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +386.7%
Contains more FatsFats +12003.3%
Contains more CarbsCarbs +828.2%
Contains more OtherOther +22%
Contains more WaterWater +1365.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +7218.2%
Contains more Poly. FatPolyunsaturated fat +189.3%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Tomato sauce DV% diff.
Manganese 2.9mg 0.113mg 121%
Saturated fat 25.94g 0.041g 118%
Copper 1.027mg 0.115mg 101%
Fiber 20.8g 1.5g 77%
Fats 36.31g 0.3g 55%
Magnesium 183mg 15mg 40%
Vitamin B1 0.346mg 0.024mg 27%
Phosphorus 213mg 27mg 27%
Iron 3.04mg 0.96mg 26%
Calories 525kcal 24kcal 25%
Zinc 2.15mg 0.22mg 18%
Calcium 184mg 14mg 17%
Folate 76µg 9µg 17%
Carbs 49.29g 5.31g 15%
Vitamin E 0mg 1.44mg 10%
Protein 5.84g 1.2g 9%
Monounsaturated fat 3.22g 0.044g 8%
Vitamin B5 0.309mg 6%
Vitamin B6 0.16mg 0.098mg 5%
Vitamin C 3mg 7mg 4%
Fructose 1.67g 2%
Polyunsaturated fat 0.35g 0.121g 2%
Potassium 350mg 297mg 2%
Vitamin K 0µg 2.8µg 2%
Vitamin B3 1.299mg 0.991mg 2%
Vitamin A 5µg 22µg 2%
Selenium 1.6µg 0.6µg 2%
Vitamin B2 0.057mg 0.065mg 1%
Net carbs 28.49g 3.81g N/A
Sugar 2.99g 3.56g N/A
Sodium 16mg 11mg 0%
Choline 8.8mg 9.9mg 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
121%
Nutmeg
15%
Tomato sauce

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 25.899g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $6)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.57g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.