Nutmeg vs. Yam — In-Depth Nutrition Comparison
Compare
What are the main differences between nutmeg and yam?
- Yam has less manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, zinc, and calcium than nutmeg.
- Nutmeg's daily need coverage for saturated fat is 130% higher.
- Nutmeg has 11 times more calcium than yam. Nutmeg has 184mg of calcium, while yam has 17mg.
- Yam contains less saturated fat.
- Nutmeg has a lower glycemic index than yam.
We used Spices, nutmeg, ground and Yam, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +771.4% |
| Contains more CalciumCalcium | +982.4% |
| Contains more IronIron | +463% |
| Contains more CopperCopper | +477% |
| Contains more ZincZinc | +795.8% |
| Contains more PhosphorusPhosphorus | +287.3% |
| Contains more ManganeseManganese | +630.5% |
| Contains more SeleniumSelenium | +128.6% |
| Contains more PotassiumPotassium | +133.1% |
| Contains less SodiumSodium | -43.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +208.9% |
| Contains more Vitamin B2Vitamin B2 | +78.1% |
| Contains more Vitamin B3Vitamin B3 | +135.3% |
| Contains more FolateFolate | +230.4% |
| Contains more Vitamin CVitamin C | +470% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +83.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.94g | 0.037g | 118% |
| Manganese | 2.9mg | 0.397mg | 109% |
| Copper | 1.027mg | 0.178mg | 94% |
| Fiber | 20.8g | 4.1g | 67% |
| Fats | 36.31g | 0.17g | 56% |
| Magnesium | 183mg | 21mg | 39% |
| Iron | 3.04mg | 0.54mg | 31% |
| Phosphorus | 213mg | 55mg | 23% |
| Calories | 525kcal | 118kcal | 20% |
| Vitamin B1 | 0.346mg | 0.112mg | 20% |
| Calcium | 184mg | 17mg | 17% |
| Zinc | 2.15mg | 0.24mg | 17% |
| Vitamin C | 3mg | 17.1mg | 16% |
| Potassium | 350mg | 816mg | 14% |
| Folate | 76µg | 23µg | 13% |
| Vitamin B6 | 0.16mg | 0.293mg | 10% |
| Protein | 5.84g | 1.53g | 9% |
| Monounsaturated fat | 3.22g | 0.006g | 8% |
| Carbs | 49.29g | 27.88g | 7% |
| Vitamin B5 | 0.314mg | 6% | |
| Vitamin B3 | 1.299mg | 0.552mg | 5% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Selenium | 1.6µg | 0.7µg | 2% |
| Vitamin B2 | 0.057mg | 0.032mg | 2% |
| Vitamin E | 0mg | 0.35mg | 2% |
| Polyunsaturated fat | 0.35g | 0.076g | 2% |
| Choline | 8.8mg | 16.5mg | 1% |
| Net carbs | 28.49g | 23.78g | N/A |
| Sugar | 2.99g | 0.5g | N/A |
| Sodium | 16mg | 9mg | 0% |
| Vitamin A | 5µg | 7µg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +281.7% |
| Contains more FatsFats | +21258.8% |
| Contains more CarbsCarbs | +76.8% |
| Contains more OtherOther | +184.1% |
| Contains more WaterWater | +1017.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +53566.7% |
| Contains more Poly. FatPolyunsaturated fat | +360.5% |
| Contains less Sat. FatSaturated fat | -99.9% |