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Potato bread vs. Nutmeg — In-Depth Nutrition Comparison

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What are the main differences between potato bread and nutmeg?

  • Potato bread is richer in phosphorus, selenium, and folate, yet nutmeg is richer in manganese, copper, fiber, magnesium, and vitamin B1.
  • Nutmeg's daily need coverage for saturated fat is 130% higher.
  • Potato bread has 23 times more sodium than nutmeg. Potato bread has 375mg of sodium, while nutmeg has 16mg.
  • Nutmeg has a lower glycemic index than potato bread.

We used Bread, potato and Spices, nutmeg, ground types in this comparison.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Nutmeg
6
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 PotassiumPotassium +105.1%
Contains more PhosphorusPhosphorus +73.2%
Contains more SeleniumSelenium +493.8%
Contains more MagnesiumMagnesium +553.6%
Contains more IronIron +35.1%
Contains more CopperCopper +992.6%
Contains more ZincZinc +49.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +1046.2%
~equal in Calcium ~184mg

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +380%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +86%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.8%
Contains more CholineCholine +109.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +84%
~equal in Vitamin B3 ~1.299mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +114%
Contains more WaterWater +438.5%
Contains more OtherOther +60.9%
Contains more FatsFats +1060.1%
~equal in Carbs ~49.29g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato bread Nutmeg DV% diff.
Saturated fat 0g 25.94g 118%
Manganese 0.253mg 2.9mg 115%
Copper 0.094mg 1.027mg 104%
Fiber 6.3g 20.8g 58%
Fats 3.13g 36.31g 51%
Magnesium 28mg 183mg 37%
Phosphorus 369mg 213mg 22%
Vitamin B5 0.817mg 16%
Sodium 375mg 16mg 16%
Selenium 9.5µg 1.6µg 14%
Folate 126µg 76µg 13%
Vitamin B1 0.188mg 0.346mg 13%
Protein 12.5g 5.84g 13%
Calories 266kcal 525kcal 13%
Potassium 718mg 350mg 11%
Iron 2.25mg 3.04mg 10%
Monounsaturated fat 0g 3.22g 8%
Zinc 1.44mg 2.15mg 6%
Vitamin B12 0.15µg 0µg 6%
Vitamin B6 0.232mg 0.16mg 6%
Vitamin K 6.8µg 0µg 6%
Vitamin B2 0.106mg 0.057mg 4%
Vitamin C 0mg 3mg 3%
Vitamin E 0.47mg 0mg 3%
Vitamin A 24µg 5µg 2%
Polyunsaturated fat 0g 0.35g 2%
Choline 18.4mg 8.8mg 2%
Carbs 47.07g 49.29g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 28.49g N/A
Vitamin D 2IU 0IU 0%
Calcium 188mg 184mg 0%
Sugar 9.38g 2.99g N/A
Vitamin B3 1.25mg 1.299mg 0%
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread 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
27%
Potato bread
18%
Nutmeg
Minerals Daily Need Coverage Score
59%
Potato bread
121%
Nutmeg

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 25.94g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $6)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 61)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.