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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
18%
Minerals Daily Need Coverage Score
154%
121%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 24.723g)
Which food is cheaper?
Oats is cheaper (difference - $5.4)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Nutmeg is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.