Rye vs. Nutmeg — In-Depth Nutrition Comparison
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What are the differences between rye and nutmeg?
- Rye is higher in selenium, vitamin B3, phosphorus, and vitamin B2, yet nutmeg is higher in copper, fiber, magnesium, calcium, and manganese.
- Nutmeg's daily need coverage for saturated fat is 129% more.
- Rye has 9 times more selenium than nutmeg. While rye has 13.9µg of selenium, nutmeg has only 1.6µg.
- The amount of saturated fat in rye is lower.
- The glycemic index of nutmeg is lower.
We used Rye grain and Spices, nutmeg, ground types in this article.
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.
| Contains more PotassiumPotassium | +45.7% |
| Contains more ZincZinc | +23.3% |
| Contains more PhosphorusPhosphorus | +55.9% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +768.8% |
| Contains more MagnesiumMagnesium | +66.4% |
| Contains more CalciumCalcium | +666.7% |
| Contains more IronIron | +15.6% |
| Contains more CopperCopper | +179.8% |
| Contains more ManganeseManganese | +12.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +340.4% |
| Contains more Vitamin B3Vitamin B3 | +228.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +83.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +245.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.197g | 25.94g | 117% |
| Copper | 0.367mg | 1.027mg | 73% |
| Fats | 1.63g | 36.31g | 53% |
| Vitamin B5 | 1.456mg | 29% | |
| Fiber | 15.1g | 20.8g | 23% |
| Selenium | 13.9µg | 1.6µg | 22% |
| Vitamin B3 | 4.27mg | 1.299mg | 19% |
| Phosphorus | 332mg | 213mg | 17% |
| Magnesium | 110mg | 183mg | 17% |
| Calcium | 24mg | 184mg | 16% |
| Vitamin B2 | 0.251mg | 0.057mg | 15% |
| Manganese | 2.577mg | 2.9mg | 14% |
| Folate | 38µg | 76µg | 10% |
| Vitamin B6 | 0.294mg | 0.16mg | 10% |
| Protein | 10.34g | 5.84g | 9% |
| Carbs | 75.86g | 49.29g | 9% |
| Calories | 338kcal | 525kcal | 9% |
| Monounsaturated fat | 0.208g | 3.22g | 8% |
| Vitamin E | 0.85mg | 0mg | 6% |
| Zinc | 2.65mg | 2.15mg | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Iron | 2.63mg | 3.04mg | 5% |
| Potassium | 510mg | 350mg | 5% |
| Choline | 30.4mg | 8.8mg | 4% |
| Polyunsaturated fat | 0.767g | 0.35g | 3% |
| Vitamin B1 | 0.316mg | 0.346mg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Sodium | 2mg | 16mg | 1% |
| Net carbs | 60.76g | 28.49g | N/A |
| Sugar | 0.98g | 2.99g | N/A |
| Vitamin A | 1µg | 5µg | 0% |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.1% |
| Contains more CarbsCarbs | +53.9% |
| Contains more WaterWater | +70.1% |
| Contains more FatsFats | +2127.6% |
| Contains more OtherOther | +48.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Poly. FatPolyunsaturated fat | +119.1% |
| Contains more Mono. FatMonounsaturated fat | +1448.1% |
