Nutmeg vs. Wild rice raw — In-Depth Nutrition Comparison
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Summary of differences between nutmeg and wild rice raw
- Nutmeg has more manganese, fiber, copper, vitamin B1, and calcium; however, wild rice raw is higher in zinc, vitamin B3, phosphorus, and vitamin B6.
- Nutmeg covers your daily need for saturated fat, 129% more than wild rice raw.
- Nutmeg has 9 times more calcium than wild rice raw. While nutmeg has 184mg of calcium, wild rice raw has only 21mg.
- Wild rice raw has less saturated fat.
- The glycemic index of wild rice raw is higher.
These are the specific foods used in this comparison Spices, nutmeg, ground and Wild rice, raw.
Infographic
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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 CalciumCalcium | +776.2% |
| Contains more IronIron | +55.1% |
| Contains more CopperCopper | +96% |
| Contains more ManganeseManganese | +118.2% |
| Contains more PotassiumPotassium | +22% |
| Contains more ZincZinc | +177.2% |
| Contains more PhosphorusPhosphorus | +103.3% |
| Contains less SodiumSodium | -56.3% |
| Contains more SeleniumSelenium | +75% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin B1Vitamin B1 | +200.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +359.6% |
| Contains more Vitamin B3Vitamin B3 | +418.3% |
| Contains more Vitamin B6Vitamin B6 | +144.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +297.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.156g | 117% |
| Manganese | 2.9mg | 1.329mg | 68% |
| Fiber | 20.8g | 6.2g | 58% |
| Copper | 1.027mg | 0.524mg | 56% |
| Fats | 36.31g | 1.08g | 54% |
| Zinc | 2.15mg | 5.96mg | 35% |
| Vitamin B3 | 1.299mg | 6.733mg | 34% |
| Phosphorus | 213mg | 433mg | 31% |
| Vitamin B5 | 1.074mg | 21% | |
| Vitamin B1 | 0.346mg | 0.115mg | 19% |
| Protein | 5.84g | 14.73g | 18% |
| Vitamin B6 | 0.16mg | 0.391mg | 18% |
| Calcium | 184mg | 21mg | 16% |
| Vitamin B2 | 0.057mg | 0.262mg | 16% |
| Iron | 3.04mg | 1.96mg | 14% |
| Carbs | 49.29g | 74.9g | 9% |
| Monounsaturated fat | 3.22g | 0.159g | 8% |
| Calories | 525kcal | 357kcal | 8% |
| Vitamin E | 0mg | 0.82mg | 5% |
| Folate | 76µg | 95µg | 5% |
| Choline | 8.8mg | 35mg | 5% |
| Vitamin C | 3mg | 0mg | 3% |
| Potassium | 350mg | 427mg | 2% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Selenium | 1.6µg | 2.8µg | 2% |
| Polyunsaturated fat | 0.35g | 0.676g | 2% |
| Magnesium | 183mg | 177mg | 1% |
| Net carbs | 28.49g | 68.7g | N/A |
| Sugar | 2.99g | 2.5g | N/A |
| Sodium | 16mg | 7mg | 0% |
| Vitamin A | 5µg | 1µg | 0% |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more FatsFats | +3262% |
| Contains more OtherOther | +52.3% |
| Contains more ProteinProtein | +152.2% |
| Contains more CarbsCarbs | +52% |
| Contains more WaterWater | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +1925.2% |
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Poly. FatPolyunsaturated fat | +93.1% |