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Nutmeg vs. Veggie burger — In-Depth Nutrition Comparison

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Important differences between nutmeg and veggie burgers

  • Nutmeg has more copper, manganese, fiber, and magnesium; however, veggie burgers have more vitamin B1, vitamin B12, selenium, and vitamin B3.
  • Veggie burgers' daily need coverage for vitamin B1 is 192% more.
  • Nutmeg has 18 times more saturated fat than veggie burgers. Nutmeg has 25.94g of saturated fat, while veggie burgers have 1.44g.
  • Veggie burgers have a higher glycemic index than nutmeg.

The food varieties used in the comparison are Spices, nutmeg, ground and Veggie burgers or soyburgers, unprepared.

Infographic

Nutmeg vs Veggie burger 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
7
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +226.8%
Contains more CalciumCalcium +35.3%
Contains more IronIron +26.1%
Contains more CopperCopper +413.5%
Contains more ZincZinc +70.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +204.9%
Contains more SeleniumSelenium +1312.5%
~equal in Potassium ~333mg
~equal in Phosphorus ~206mg

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
1
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +666.2%
Contains more Vitamin B2Vitamin B2 +328.1%
Contains more Vitamin B3Vitamin B3 +188.9%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.2%
Contains more CholineCholine +120.5%
~equal in Vitamin D ~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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +476.3%
Contains more CarbsCarbs +245.4%
Contains more ProteinProtein +168.8%
Contains more WaterWater +882.5%
~equal in Other ~2.52g

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +81.1%
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +478%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Veggie burger DV% diff.
Vitamin B1 0.346mg 2.651mg 192%
Saturated fat 25.94g 1.44g 111%
Copper 1.027mg 0.2mg 92%
Manganese 2.9mg 0.951mg 85%
Vitamin B12 0µg 2.01µg 84%
Fiber 20.8g 4.9g 64%
Fats 36.31g 6.3g 46%
Selenium 1.6µg 22.6µg 38%
Magnesium 183mg 56mg 30%
Sodium 16mg 569mg 24%
Protein 5.84g 15.7g 20%
Calories 525kcal 177kcal 17%
Vitamin B3 1.299mg 3.753mg 15%
Vitamin B2 0.057mg 0.244mg 14%
Carbs 49.29g 14.27g 12%
Folate 76µg 124µg 12%
Vitamin B6 0.16mg 0.303mg 11%
Polyunsaturated fat 0.35g 2.023g 11%
Zinc 2.15mg 1.26mg 8%
Iron 3.04mg 2.41mg 8%
Vitamin B5 0.289mg 6%
Calcium 184mg 136mg 5%
Vitamin K 0µg 4.2µg 4%
Monounsaturated fat 3.22g 1.778g 4%
Cholesterol 0mg 5mg 2%
Vitamin E 0mg 0.23mg 2%
Starch 5.78g 2%
Choline 8.8mg 19.4mg 2%
Vitamin C 3mg 4.5mg 2%
Potassium 350mg 333mg 1%
Phosphorus 213mg 206mg 1%
Net carbs 28.49g 9.37g N/A
Sugar 2.99g 1.07g N/A
Vitamin A 5µg 1µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
121%
Nutmeg
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 24.5g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $6)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 553mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.