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Nutmeg vs. Yolk — In-Depth Nutrition Comparison

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Significant differences between nutmeg and yolk

  • Nutmeg has more manganese, copper, fiber, and magnesium; however, yolk is richer in choline, selenium, vitamin B12, and vitamin D.
  • Yolk covers your daily cholesterol needs 362% more than nutmeg.
  • Yolk contains less saturated fat.

Specific food types used in this comparison are Spices, nutmeg, ground and Egg, yolk, raw, fresh.

Infographic

Nutmeg vs Yolk 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.
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%
Yolk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +3560%
Contains more CalciumCalcium +42.6%
Contains more PotassiumPotassium +221.1%
Contains more IronIron +11.4%
Contains more CopperCopper +1233.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +5172.7%
Contains more PhosphorusPhosphorus +83.1%
Contains more SeleniumSelenium +3400%
~equal in Zinc ~2.3mg

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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +96.6%
Contains more Vitamin B3Vitamin B3 +5312.5%
Contains more Vitamin AVitamin A +7520%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +826.3%
Contains more Vitamin B6Vitamin B6 +118.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +92.1%
Contains more CholineCholine +9220.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
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
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more FatsFats +36.8%
Contains more CarbsCarbs +1273%
Contains more OtherOther +37.1%
Contains more ProteinProtein +171.6%
Contains more WaterWater +739.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Yolk
3
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +264.5%
Contains more Poly. FatPolyunsaturated fat +1101.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 8.8mg 820.2mg 148%
Manganese 2.9mg 0.055mg 124%
Copper 1.027mg 0.077mg 106%
Selenium 1.6µg 56µg 99%
Fiber 20.8g 0g 83%
Vitamin B12 0µg 1.95µg 81%
Saturated fat 25.94g 9.551g 74%
Vitamin B5 2.99mg 60%
Vitamin A 5µg 381µg 42%
Magnesium 183mg 5mg 42%
Vitamin B2 0.057mg 0.528mg 36%
Vitamin D 0µg 5.4µg 27%
Vitamin D 0IU 218IU 27%
Polyunsaturated fat 0.35g 4.204g 26%
Phosphorus 213mg 390mg 25%
Monounsaturated fat 3.22g 11.738g 21%
Protein 5.84g 15.86g 20%
Folate 76µg 146µg 18%
Vitamin E 0mg 2.58mg 17%
Vitamin B6 0.16mg 0.35mg 15%
Carbs 49.29g 3.59g 15%
Fats 36.31g 26.54g 15%
Vitamin B1 0.346mg 0.176mg 14%
Calories 525kcal 322kcal 10%
Vitamin B3 1.299mg 0.024mg 8%
Potassium 350mg 109mg 7%
Calcium 184mg 129mg 6%
Iron 3.04mg 2.73mg 4%
Vitamin C 3mg 0mg 3%
Sodium 16mg 48mg 1%
Zinc 2.15mg 2.3mg 1%
Vitamin K 0µg 0.7µg 1%
Net carbs 28.49g 3.59g N/A
Sugar 2.99g 0.56g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
114%
Yolk
Minerals Daily Need Coverage Score
121%
Nutmeg
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 2.43g)
Which food is lower in Saturated fat?
Yolk
Yolk is lower in Saturated fat (difference - 16.389g)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $5)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.