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Nutmeg vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and watercress?

  • Nutmeg is richer in manganese, copper, fiber, magnesium, iron, and phosphorus, yet watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Nutmeg has 961 times more saturated fat than watercress. Nutmeg has 25.94g of saturated fat, while watercress has 0.027g.
  • Nutmeg has a lower glycemic index than watercress.

We used Spices, nutmeg, ground and Watercress, raw types in this comparison.

Infographic

Nutmeg vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +771.4%
Contains more CalciumCalcium +53.3%
Contains more IronIron +1420%
Contains more CopperCopper +1233.8%
Contains more ZincZinc +1854.5%
Contains more PhosphorusPhosphorus +255%
Contains less SodiumSodium -61%
Contains more ManganeseManganese +1088.5%
Contains more SeleniumSelenium +77.8%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +284.4%
Contains more Vitamin B3Vitamin B3 +549.5%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +744.4%
Contains more Vitamin CVitamin C +1333.3%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +153.9%
Contains more FatsFats +36210%
Contains more CarbsCarbs +3720.9%
Contains more OtherOther +94.2%
Contains more WaterWater +1426.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +40150%
Contains more Poly. FatPolyunsaturated fat +900%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Watercress
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Saturated fat 25.94g 0.027g 118%
Manganese 2.9mg 0.244mg 115%
Copper 1.027mg 0.077mg 106%
Fiber 20.8g 0.5g 81%
Fats 36.31g 0.1g 56%
Vitamin C 3mg 43mg 44%
Magnesium 183mg 21mg 39%
Iron 3.04mg 0.2mg 36%
Calories 525kcal 11kcal 26%
Phosphorus 213mg 60mg 22%
Vitamin B1 0.346mg 0.09mg 21%
Zinc 2.15mg 0.11mg 19%
Folate 76µg 9µg 17%
Vitamin A 5µg 160µg 17%
Carbs 49.29g 1.29g 16%
Monounsaturated fat 3.22g 0.008g 8%
Vitamin B3 1.299mg 0.2mg 7%
Protein 5.84g 2.3g 7%
Vitamin E 0mg 1mg 7%
Calcium 184mg 120mg 6%
Vitamin B5 0.31mg 6%
Vitamin B2 0.057mg 0.12mg 5%
Vitamin B6 0.16mg 0.129mg 2%
Polyunsaturated fat 0.35g 0.035g 2%
Selenium 1.6µg 0.9µg 1%
Sodium 16mg 41mg 1%
Potassium 350mg 330mg 1%
Net carbs 28.49g 0.79g N/A
Sugar 2.99g 0.2g N/A
Choline 8.8mg 9mg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
121%
Nutmeg
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 25.913g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $6)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.