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  6. Nutmeg vs. Wild rice raw

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 of 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.

These are the specific foods used in this comparison Spices, nutmeg, ground and Wild rice, raw.

Infographic

Nutmeg vs Wild rice raw 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
Nutmeg
5
:
5
Wild rice raw
Wild rice raw
Contains more Calcium +776.2%
Contains more Iron +55.1%
Contains more Copper +96%
Contains more Manganese +118.2%
Contains more Phosphorus +103.3%
Contains more Potassium +22%
Contains less Sodium -56.3%
Contains more Zinc +177.2%
Contains more Selenium +75%
Equal in Magnesium - 177
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +776.2%
Contains more Iron +55.1%
Contains more Copper +96%
Contains more Manganese +118.2%
Contains more Phosphorus +103.3%
Contains more Potassium +22%
Contains less Sodium -56.3%
Contains more Zinc +177.2%
Contains more Selenium +75%
Equal in Magnesium - 177

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
Nutmeg
3
:
7
Wild rice raw
Wild rice raw
Contains more Vitamin A +436.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200.9%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +359.6%
Contains more Vitamin B3 +418.3%
Contains more Vitamin B6 +144.4%
Contains more Folate +25%
Contains more Vitamin K +∞%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +436.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200.9%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +359.6%
Contains more Vitamin B3 +418.3%
Contains more Vitamin B6 +144.4%
Contains more Folate +25%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
3
Wild rice raw
Wild rice raw
Contains more Fats +3262%
Contains more Other +52.3%
Contains more Protein +152.2%
Contains more Carbs +52%
Contains more Water +24.6%
Nutmeg
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
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +3262%
Contains more Other +52.3%
Contains more Protein +152.2%
Contains more Carbs +52%
Contains more Water +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +1925.2%
Contains less Saturated Fat -99.4%
Contains more Polyunsaturated fat +93.1%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +1925.2%
Contains less Saturated Fat -99.4%
Contains more Polyunsaturated fat +93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Wild rice raw Opinion
Net carbs 28.49g 68.7g Wild rice raw
Protein 5.84g 14.73g Wild rice raw
Fats 36.31g 1.08g Nutmeg
Carbs 49.29g 74.9g Wild rice raw
Calories 525kcal 357kcal Nutmeg
Sugar 2.99g 2.5g Wild rice raw
Fiber 20.8g 6.2g Nutmeg
Calcium 184mg 21mg Nutmeg
Iron 3.04mg 1.96mg Nutmeg
Magnesium 183mg 177mg Nutmeg
Phosphorus 213mg 433mg Wild rice raw
Potassium 350mg 427mg Wild rice raw
Sodium 16mg 7mg Wild rice raw
Zinc 2.15mg 5.96mg Wild rice raw
Copper 1.027mg 0.524mg Nutmeg
Manganese 2.9mg 1.329mg Nutmeg
Selenium 1.6µg 2.8µg Wild rice raw
Vitamin A 102IU 19IU Nutmeg
Vitamin A RAE 5µg 1µg Nutmeg
Vitamin E 0mg 0.82mg Wild rice raw
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.115mg Nutmeg
Vitamin B2 0.057mg 0.262mg Wild rice raw
Vitamin B3 1.299mg 6.733mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.16mg 0.391mg Wild rice raw
Folate 76µg 95µg Wild rice raw
Vitamin K 0µg 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 25.94g 0.156g Wild rice raw
Monounsaturated Fat 3.22g 0.159g Nutmeg
Polyunsaturated fat 0.35g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
20%
Nutmeg
39%
Wild rice raw
Minerals Daily Need Coverage Score
121%
Nutmeg
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 25.784g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.