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Nutmeg vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and flour?

  • Nutmeg is richer in copper, manganese, fiber, and magnesium, yet flour is richer in selenium, vitamin B1, vitamin B2, vitamin B3, and folate.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Nutmeg has 8 times more magnesium than flour. Nutmeg has 183mg of magnesium, while flour has 22mg.
  • Flour contains less saturated fat.
  • Nutmeg has a lower glycemic index than flour.

We used Spices, nutmeg, ground and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Nutmeg vs Flour 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%
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +731.8%
Contains more CalciumCalcium +1126.7%
Contains more PotassiumPotassium +227.1%
Contains more CopperCopper +613.2%
Contains more ZincZinc +207.1%
Contains more PhosphorusPhosphorus +97.2%
Contains more ManganeseManganese +325.2%
Contains more IronIron +52.6%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +2018.8%

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
3
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%
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +263.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140.8%
Contains more CholineCholine +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +3605.1%
Contains more OtherOther +406.5%
Contains more ProteinProtein +76.9%
Contains more CarbsCarbs +54.8%
Contains more WaterWater +91.3%

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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +3601.1%
Contains less Sat. FatSaturated fat -99.4%
Contains more Poly. FatPolyunsaturated fat +18%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Flour DV% diff.
Saturated fat 25.94g 0.155g 117%
Copper 1.027mg 0.144mg 98%
Manganese 2.9mg 0.682mg 96%
Fiber 20.8g 2.7g 72%
Selenium 1.6µg 33.9µg 59%
Fats 36.31g 0.98g 54%
Magnesium 183mg 22mg 38%
Vitamin B1 0.346mg 0.785mg 37%
Vitamin B2 0.057mg 0.494mg 34%
Vitamin B3 1.299mg 5.904mg 29%
Folate 76µg 183µg 27%
Iron 3.04mg 4.64mg 20%
Calcium 184mg 15mg 17%
Phosphorus 213mg 108mg 15%
Zinc 2.15mg 0.7mg 13%
Protein 5.84g 10.33g 9%
Carbs 49.29g 76.31g 9%
Vitamin B5 0.438mg 9%
Vitamin B6 0.16mg 0.044mg 9%
Monounsaturated fat 3.22g 0.087g 8%
Calories 525kcal 364kcal 8%
Potassium 350mg 107mg 7%
Vitamin C 3mg 0mg 3%
Vitamin A 5µg 0µg 1%
Sodium 16mg 2mg 1%
Net carbs 28.49g 73.61g N/A
Sugar 2.99g 0.27g N/A
Vitamin E 0mg 0.06mg 0%
Vitamin K 0µg 0.3µg 0%
Choline 8.8mg 10.4mg 0%
Polyunsaturated fat 0.35g 0.413g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Flour
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
46%
Flour
Minerals Daily Need Coverage Score
121%
Nutmeg
59%
Flour

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 25.785g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $5)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.