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Pea raw vs. Nutmeg — In-Depth Nutrition Comparison

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How are pea raw and nutmeg different?

  • Pea raw is higher in vitamin C and vitamin K; however, nutmeg is richer in manganese, copper, fiber, magnesium, iron, calcium, and phosphorus.
  • Daily need coverage for saturated fat for nutmeg is 129% higher.
  • Pea raw has less saturated fat.
  • Nutmeg has a lower glycemic index (0) than pea raw (54).

Peas, green, raw and Spices, nutmeg, ground are the varieties used in this article.

Infographic

Pea raw vs Nutmeg infographic
Infographic link

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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Nutmeg
8
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 less SodiumSodium -68.8%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +454.5%
Contains more CalciumCalcium +636%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +106.8%
Contains more CopperCopper +483.5%
Contains more ZincZinc +73.4%
Contains more PhosphorusPhosphorus +97.2%
Contains more ManganeseManganese +607.3%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Nutmeg
2
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%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin AVitamin A +660%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +131.6%
Contains more Vitamin B3Vitamin B3 +60.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +222.7%
Contains more Vitamin B1Vitamin B1 +30.1%
Contains more FolateFolate +16.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Nutmeg
4
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 WaterWater +1165.8%
Contains more FatsFats +8977.5%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +167.8%
~equal in Protein ~5.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -99.7%
Contains more Mono. FatMonounsaturated fat +9100%
Contains more Poly. FatPolyunsaturated fat +87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Nutmeg DV% diff.
Saturated fat 0.071g 25.94g 118%
Manganese 0.41mg 2.9mg 108%
Copper 0.176mg 1.027mg 95%
Fiber 5.7g 20.8g 60%
Fats 0.4g 36.31g 55%
Vitamin C 40mg 3mg 41%
Magnesium 33mg 183mg 36%
Calories 81kcal 525kcal 22%
Vitamin K 24.8µg 0µg 21%
Iron 1.47mg 3.04mg 20%
Calcium 25mg 184mg 16%
Phosphorus 108mg 213mg 15%
Carbs 14.45g 49.29g 12%
Monounsaturated fat 0.035g 3.22g 8%
Zinc 1.24mg 2.15mg 8%
Vitamin B1 0.266mg 0.346mg 7%
Vitamin B2 0.132mg 0.057mg 6%
Vitamin B3 2.09mg 1.299mg 5%
Vitamin A 38µg 5µg 4%
Choline 28.4mg 8.8mg 4%
Folate 65µg 76µg 3%
Potassium 244mg 350mg 3%
Vitamin B5 0.104mg 2%
Protein 5.42g 5.84g 1%
Vitamin B6 0.169mg 0.16mg 1%
Vitamin E 0.13mg 0mg 1%
Polyunsaturated fat 0.187g 0.35g 1%
Net carbs 8.75g 28.49g N/A
Sugar 5.67g 2.99g N/A
Sodium 5mg 16mg 0%
Selenium 1.8µg 1.6µg 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
18%
Nutmeg
Minerals Daily Need Coverage Score
31%
Pea raw
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 25.869g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $5.7)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 2.68g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.