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  6. Brown rice vs. Nutmeg

Brown rice vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between brown rice and nutmeg

  • Brown rice has less copper, manganese, fiber, magnesium, iron, calcium, folate, phosphorus, and vitamin B1.
  • Nutmeg's daily need coverage for saturated fat is 128% more.
  • Brown rice is lower in saturated fat.
  • Brown rice has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Spices, nutmeg, ground.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Nutmeg
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 -75%
Contains more SeleniumSelenium +262.5%
Contains more MagnesiumMagnesium +369.2%
Contains more CalciumCalcium +6033.3%
Contains more PotassiumPotassium +307%
Contains more IronIron +442.9%
Contains more CopperCopper +868.9%
Contains more ZincZinc +202.8%
Contains more PhosphorusPhosphorus +106.8%
Contains more ManganeseManganese +197.7%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Nutmeg
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more Vitamin B6Vitamin B6 +30.1%
Contains more FolateFolate +744.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

All nutrients comparison - raw data values

Nutrient Brown rice Nutmeg DV% diff.
Saturated fat 0.26g 25.94g 117%
Copper 0.106mg 1.027mg 102%
Manganese 0.974mg 2.9mg 84%
Fiber 1.6g 20.8g 77%
Fats 0.97g 36.31g 54%
Magnesium 39mg 183mg 34%
Iron 0.56mg 3.04mg 31%
Calories 123kcal 525kcal 20%
Calcium 3mg 184mg 18%
Folate 9µg 76µg 17%
Phosphorus 103mg 213mg 16%
Vitamin B1 0.178mg 0.346mg 14%
Zinc 0.71mg 2.15mg 13%
Starch 24.79g 10%
Potassium 86mg 350mg 8%
Carbs 25.58g 49.29g 8%
Selenium 5.8µg 1.6µg 8%
Vitamin B3 2.561mg 1.299mg 8%
Vitamin B5 0.38mg 8%
Monounsaturated fat 0.369g 3.22g 7%
Protein 2.74g 5.84g 6%
Vitamin C 0mg 3mg 3%
Vitamin B6 0.123mg 0.16mg 3%
Sodium 4mg 16mg 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.17mg 0mg 1%
Vitamin B2 0.069mg 0.057mg 1%
Net carbs 23.98g 28.49g N/A
Sugar 0.24g 2.99g N/A
Vitamin K 0.2µg 0µg 0%
Choline 9.2mg 8.8mg 0%
Polyunsaturated fat 0.366g 0.35g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Nutmeg
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 +1027.9%
Contains more ProteinProtein +113.1%
Contains more FatsFats +3643.3%
Contains more CarbsCarbs +92.7%
Contains more OtherOther +429.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Nutmeg
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 -99%
Contains more Mono. FatMonounsaturated fat +772.6%
~equal in Polyunsaturated fat ~0.35g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.