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Potato salad vs. Nutmeg — In-Depth Nutrition Comparison

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How are potato salad and nutmeg different?

  • Nutmeg has more manganese, copper, fiber, magnesium, iron, phosphorus, and vitamin B1 than potato salad.
  • Daily need coverage for saturated fat for nutmeg is 123% higher.
  • Nutmeg has a lower glycemic index (0) than potato salad (45).

Potato salad, home-prepared and Spices, nutmeg, ground are the varieties used in this article.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Nutmeg
9
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 SeleniumSelenium +156.3%
Contains more MagnesiumMagnesium +1120%
Contains more CalciumCalcium +868.4%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +367.7%
Contains more CopperCopper +770.3%
Contains more ZincZinc +593.5%
Contains more PhosphorusPhosphorus +309.6%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +2771.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Nutmeg
5
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 +233.3%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +349.4%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more FolateFolate +985.7%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +1119.9%
Contains more ProteinProtein +117.9%
Contains more FatsFats +342.8%
Contains more CarbsCarbs +341.3%
Contains more OtherOther +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Nutmeg
1
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 -94.5%
Contains more Poly. FatPolyunsaturated fat +967.7%
Contains more Mono. FatMonounsaturated fat +29.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Nutmeg DV% diff.
Manganese 0.101mg 2.9mg 122%
Saturated fat 1.429g 25.94g 111%
Copper 0.118mg 1.027mg 101%
Fiber 1.3g 20.8g 78%
Fats 8.2g 36.31g 43%
Magnesium 15mg 183mg 40%
Iron 0.65mg 3.04mg 30%
Polyunsaturated fat 3.737g 0.35g 23%
Cholesterol 68mg 0mg 23%
Phosphorus 52mg 213mg 23%
Sodium 529mg 16mg 22%
Vitamin B1 0.077mg 0.346mg 22%
Calories 143kcal 525kcal 19%
Folate 7µg 76µg 17%
Zinc 0.31mg 2.15mg 17%
Calcium 19mg 184mg 17%
Carbs 11.17g 49.29g 13%
Vitamin B5 0.534mg 11%
Vitamin C 10mg 3mg 8%
Protein 2.68g 5.84g 6%
Selenium 4.1µg 1.6µg 5%
Vitamin B3 0.89mg 1.299mg 3%
Vitamin A 32µg 5µg 3%
Potassium 254mg 350mg 3%
Choline 8.8mg 2%
Monounsaturated fat 2.48g 3.22g 2%
Vitamin B6 0.141mg 0.16mg 1%
Net carbs 9.87g 28.49g N/A
Sugar 2.99g N/A
Vitamin B2 0.06mg 0.057mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad 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
13%
Potato salad
18%
Nutmeg
Minerals Daily Need Coverage Score
24%
Potato salad
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 24.511g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $6)
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 513mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
?
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.