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  6. Garlic powder vs. Nutmeg

Garlic powder vs. Nutmeg — In-Depth Nutrition Comparison

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A recap on differences between garlic powder and nutmeg

  • Garlic powder has more vitamin B6, selenium, iron, phosphorus, and potassium; however, nutmeg is higher in manganese, copper, fiber, and magnesium.
  • Nutmeg covers your daily saturated fat needs 128% more than garlic powder.
  • Nutmeg contains 15 times less selenium than garlic powder. Garlic powder contains 23.9µg of selenium, while nutmeg contains 1.6µg.
  • Garlic powder has less saturated fat.

Food varieties used in this article are Spices, garlic powder and Spices, nutmeg, ground.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Nutmeg
Nutmeg
5
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 +240.9%
Contains more IronIron +85.9%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +94.4%
Contains more SeleniumSelenium +1393.8%
Contains more MagnesiumMagnesium +137.7%
Contains more CalciumCalcium +132.9%
Contains more CopperCopper +92.7%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +196.2%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Nutmeg
Nutmeg
4
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 B1Vitamin B1 +25.7%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +933.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +667%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more FolateFolate +61.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Nutmeg
Nutmeg
1
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 +183.4%
Contains more CarbsCarbs +47.6%
Contains more OtherOther +51.9%
Contains more FatsFats +4874%
~equal in Water ~6.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Nutmeg
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%
Contains more Mono. FatMonounsaturated fat +2700%
Contains more Poly. FatPolyunsaturated fat +96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic powder Nutmeg DV% diff.
Saturated fat 0.249g 25.94g 117%
Vitamin B6 1.654mg 0.16mg 115%
Manganese 0.979mg 2.9mg 84%
Fats 0.73g 36.31g 55%
Copper 0.533mg 1.027mg 55%
Fiber 9g 20.8g 47%
Selenium 23.9µg 1.6µg 41%
Iron 5.65mg 3.04mg 33%
Phosphorus 414mg 213mg 29%
Magnesium 77mg 183mg 25%
Potassium 1193mg 350mg 25%
Protein 16.55g 5.84g 21%
Vitamin B5 0.743mg 15%
Choline 67.5mg 8.8mg 11%
Calcium 79mg 184mg 11%
Calories 331kcal 525kcal 10%
Carbs 72.73g 49.29g 8%
Zinc 2.99mg 2.15mg 8%
Monounsaturated fat 0.115g 3.22g 8%
Folate 47µg 76µg 7%
Vitamin B1 0.435mg 0.346mg 7%
Vitamin B2 0.141mg 0.057mg 6%
Vitamin E 0.67mg 0mg 4%
Vitamin B3 0.796mg 1.299mg 3%
Sodium 60mg 16mg 2%
Vitamin C 1.2mg 3mg 2%
Vitamin A 0µg 5µg 1%
Polyunsaturated fat 0.178g 0.35g 1%
Net carbs 63.73g 28.49g N/A
Sugar 2.43g 2.99g N/A
Vitamin K 0.4µg 0µg 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder 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
52%
Garlic powder
18%
Nutmeg
Minerals Daily Need Coverage Score
110%
Garlic powder
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Garlic powder
Garlic powder is lower in Saturated fat (difference - 25.691g)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $3.2)
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.
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.