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Onion powder vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between Onion powder and Nutmeg

  • Onion powder has more Vitamin B6, Selenium, Vitamin C, Calcium, Potassium, and Zinc, while Nutmeg has more Manganese, Copper, and Fiber.
  • Nutmeg's daily need coverage for Saturated Fat is 129% higher.
  • Nutmeg contains 9 times less Selenium than Onion powder. Onion powder contains 14.3µg of Selenium, while Nutmeg contains 1.6µg.
  • The amount of Saturated Fat in Onion powder is lower.

The food types used in this comparison are Spices, onion powder and Spices, nutmeg, ground.

Infographic

Onion powder vs Nutmeg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 115% 87% 146% 197% 110% 138% 9.5% 170% 78%
Nutmeg
4
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%
Contains more CalciumCalcium +108.7%
Contains more PotassiumPotassium +181.4%
Contains more IronIron +28.3%
Contains more ZincZinc +88.4%
Contains more PhosphorusPhosphorus +51.2%
Contains more SeleniumSelenium +793.8%
Contains more MagnesiumMagnesium +61.9%
Contains more CopperCopper +74.1%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +123.1%

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.
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 78% 0% 5.4% 0% 114% 18% 6% 44% 166% 0% 10% 48% 21%
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% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +680%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +348.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +343.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +304.7%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 79% 5% 4%
Protein: 10.41 g
Fats: 1.04 g
Carbs: 79.12 g
Water: 5.39 g
Other: 4.04 g
Nutmeg
2
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
Contains more ProteinProtein +78.3%
Contains more CarbsCarbs +60.5%
Contains more OtherOther +73.4%
Contains more FatsFats +3391.3%
Contains more WaterWater +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 28% 42%
Saturated Fat: Sat. Fat 0.219 g
Monounsaturated Fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.31 g
Nutmeg
2
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated Fat -99.2%
Contains more Mono. FatMonounsaturated Fat +1494.1%
Contains more Poly. FatPolyunsaturated fat +12.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion powder Nutmeg Opinion
Calories 341kcal 525kcal Nutmeg
Protein 10.41g 5.84g Onion powder
Fats 1.04g 36.31g Nutmeg
Vitamin C 23.4mg 3mg Onion powder
Net carbs 63.92g 28.49g Onion powder
Carbs 79.12g 49.29g Onion powder
Magnesium 113mg 183mg Nutmeg
Calcium 384mg 184mg Onion powder
Potassium 985mg 350mg Onion powder
Iron 3.9mg 3.04mg Onion powder
Sugar 6.63g 2.99g Nutmeg
Fiber 15.2g 20.8g Nutmeg
Copper 0.59mg 1.027mg Nutmeg
Zinc 4.05mg 2.15mg Onion powder
Phosphorus 322mg 213mg Onion powder
Sodium 73mg 16mg Nutmeg
Vitamin A 0IU 102IU Nutmeg
Vitamin A 0µg 5µg Nutmeg
Vitamin E 0.27mg 0mg Onion powder
Manganese 1.3mg 2.9mg Nutmeg
Selenium 14.3µg 1.6µg Onion powder
Vitamin B1 0.457mg 0.346mg Onion powder
Vitamin B2 0.08mg 0.057mg Onion powder
Vitamin B3 0.321mg 1.299mg Nutmeg
Vitamin B5 0.732mg Onion powder
Vitamin B6 0.718mg 0.16mg Onion powder
Vitamin K 4.1µg 0µg Onion powder
Folate 64µg 76µg Nutmeg
Choline 39mg 8.8mg Onion powder
Saturated Fat 0.219g 25.94g Onion powder
Monounsaturated Fat 0.202g 3.22g Nutmeg
Polyunsaturated fat 0.31g 0.35g Nutmeg
Tryptophan 0.06mg Onion powder
Threonine 0.14mg Onion powder
Isoleucine 0.14mg Onion powder
Leucine 0.22mg Onion powder
Lysine 0.49mg Onion powder
Methionine 0.09mg Onion powder
Phenylalanine 0.28mg Onion powder
Valine 0.17mg Onion powder
Histidine 0.16mg Onion powder
Fructose 1.67g Onion powder
Omega-3 - ALA 0.015g Onion powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion powder Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
39%
Onion powder
18%
Nutmeg
Minerals Daily Need Coverage Score
113%
Onion powder
121%
Nutmeg

Comparison summary

Which food is lower in Saturated Fat?
Onion powder
Onion powder is lower in Saturated Fat (difference - 25.721g)
Which food is lower in glycemic index?
Onion powder
Onion powder is lower in glycemic index (difference - 0)
Which food is cheaper?
Onion powder
Onion powder is cheaper (difference - $6)
Which food is richer in minerals?
Onion powder
Onion powder is relatively richer in minerals
Which food is richer in vitamins?
Onion powder
Onion powder is relatively richer in vitamins
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 57mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.