Oats vs. Nutmeg — In-Depth Nutrition Comparison
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Summary of differences between oats and nutmeg
- Oats have more manganese, phosphorus, vitamin B1, iron, zinc, and vitamin B2; however, nutmeg is higher in copper, fiber, and calcium.
- Nutmeg covers your daily need for saturated fat, 124% more than oats.
- Oats have 2 times more phosphorus than nutmeg. While oats have 523mg of phosphorus, nutmeg has only 213mg.
- Oats have less saturated fat.
- The glycemic index of oats is higher.
These are the specific foods used in this comparison Oats and Spices, nutmeg, ground.
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 PotassiumPotassium | +22.6% |
| Contains more IronIron | +55.3% |
| Contains more ZincZinc | +84.7% |
| Contains more PhosphorusPhosphorus | +145.5% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +69.5% |
| Contains more CalciumCalcium | +240.7% |
| Contains more CopperCopper | +64.1% |
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 | +120.5% |
| Contains more Vitamin B2Vitamin B2 | +143.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.2% |
| Contains more Vitamin B6Vitamin B6 | +34.5% |
| Contains more FolateFolate | +35.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.217g | 25.94g | 112% |
| Manganese | 4.916mg | 2.9mg | 88% |
| Fats | 6.9g | 36.31g | 45% |
| Copper | 0.626mg | 1.027mg | 45% |
| Phosphorus | 523mg | 213mg | 44% |
| Fiber | 10.6g | 20.8g | 41% |
| Vitamin B1 | 0.763mg | 0.346mg | 35% |
| Vitamin B5 | 1.349mg | 27% | |
| Protein | 16.89g | 5.84g | 22% |
| Iron | 4.72mg | 3.04mg | 21% |
| Zinc | 3.97mg | 2.15mg | 17% |
| Polyunsaturated fat | 2.535g | 0.35g | 15% |
| Calcium | 54mg | 184mg | 13% |
| Calories | 389kcal | 525kcal | 7% |
| Carbs | 66.27g | 49.29g | 6% |
| Vitamin B2 | 0.139mg | 0.057mg | 6% |
| Folate | 56µg | 76µg | 5% |
| Vitamin C | 0mg | 3mg | 3% |
| Selenium | 1.6µg | 3% | |
| Vitamin B6 | 0.119mg | 0.16mg | 3% |
| Monounsaturated fat | 2.178g | 3.22g | 3% |
| Potassium | 429mg | 350mg | 2% |
| Vitamin B3 | 0.961mg | 1.299mg | 2% |
| Choline | 8.8mg | 2% | |
| Vitamin A | 0µg | 5µg | 1% |
| Magnesium | 177mg | 183mg | 1% |
| Sodium | 2mg | 16mg | 1% |
| Net carbs | 55.67g | 28.49g | N/A |
| Sugar | 2.99g | N/A | |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +189.2% |
| Contains more CarbsCarbs | +34.4% |
| Contains more WaterWater | +31.9% |
| Contains more FatsFats | +426.2% |
| Contains more OtherOther | +35.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Poly. FatPolyunsaturated fat | +624.3% |
| Contains more Mono. FatMonounsaturated fat | +47.8% |
