Oatmeal vs. Nutmeg — In-Depth Nutrition Comparison
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How are oatmeal and nutmeg different?
- Oatmeal is richer in iron, vitamin B2, and vitamin B3, while nutmeg is higher in copper, manganese, fiber, magnesium, phosphorus, and zinc.
- Nutmeg covers your daily need for saturated fat, 129% more than oatmeal.
- Oatmeal contains 4 times more vitamin B2 than nutmeg. Oatmeal contains 0.215mg of vitamin B2, while nutmeg contains 0.057mg.
- Oatmeal is lower in saturated fat.
- Oatmeal has a higher glycemic index (79) than nutmeg (0).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Spices, nutmeg, ground types were used in this article.
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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 IronIron | +96.1% |
| Contains more SeleniumSelenium | +212.5% |
| Contains more MagnesiumMagnesium | +603.8% |
| Contains more CalciumCalcium | +130% |
| Contains more PotassiumPotassium | +473.8% |
| Contains more CopperCopper | +1456.1% |
| Contains more ZincZinc | +246.8% |
| Contains more PhosphorusPhosphorus | +176.6% |
| Contains less SodiumSodium | -67.3% |
| Contains more ManganeseManganese | +419.7% |
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 AVitamin A | +2500% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +277.2% |
| Contains more Vitamin B3Vitamin B3 | +132.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +81.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.1% |
| Contains more FolateFolate | +72.7% |
| Contains more CholineCholine | +87.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.226g | 25.94g | 117% |
| Copper | 0.066mg | 1.027mg | 107% |
| Manganese | 0.558mg | 2.9mg | 102% |
| Fiber | 1.7g | 20.8g | 76% |
| Fats | 1.36g | 36.31g | 54% |
| Iron | 5.96mg | 3.04mg | 37% |
| Magnesium | 26mg | 183mg | 37% |
| Calories | 68kcal | 525kcal | 23% |
| Phosphorus | 77mg | 213mg | 19% |
| Zinc | 0.62mg | 2.15mg | 14% |
| Vitamin A | 130µg | 5µg | 14% |
| Carbs | 11.67g | 49.29g | 13% |
| Vitamin B2 | 0.215mg | 0.057mg | 12% |
| Vitamin B3 | 3.025mg | 1.299mg | 11% |
| Calcium | 80mg | 184mg | 10% |
| Vitamin B6 | 0.29mg | 0.16mg | 10% |
| Potassium | 61mg | 350mg | 9% |
| Folate | 44µg | 76µg | 8% |
| Protein | 2.37g | 5.84g | 7% |
| Monounsaturated fat | 0.391g | 3.22g | 7% |
| Vitamin B1 | 0.26mg | 0.346mg | 7% |
| Selenium | 5µg | 1.6µg | 6% |
| Vitamin B5 | 0.317mg | 6% | |
| Starch | 10.37g | 4% | |
| Vitamin C | 0mg | 3mg | 3% |
| Sodium | 49mg | 16mg | 1% |
| Choline | 4.7mg | 8.8mg | 1% |
| Polyunsaturated fat | 0.426g | 0.35g | 1% |
| Net carbs | 9.97g | 28.49g | N/A |
| Sugar | 0.46g | 2.99g | N/A |
| Vitamin E | 0.07mg | 0mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1248.8% |
| Contains more ProteinProtein | +146.4% |
| Contains more FatsFats | +2569.9% |
| Contains more CarbsCarbs | +322.4% |
| Contains more OtherOther | +308.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Poly. FatPolyunsaturated fat | +21.7% |
| Contains more Mono. FatMonounsaturated fat | +723.5% |
