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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +85.9%
Contains more Phosphorus +94.4%
Contains more Potassium +240.9%
Contains more Zinc +39.1%
Contains more Calcium +132.9%
Contains more Magnesium +137.7%
Contains less Sodium -73.3%
Contains more Copper +92.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 212% 55% 178% 106% 8% 82% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Iron +85.9%
Contains more Phosphorus +94.4%
Contains more Potassium +240.9%
Contains more Zinc +39.1%
Contains more Calcium +132.9%
Contains more Magnesium +137.7%
Contains less Sodium -73.3%
Contains more Copper +92.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin B1 +25.7%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B6 +933.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +150%
Contains more Vitamin B3 +63.2%
Contains more Folate +61.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 14% 0% 4% 109% 33% 15% 45% 382% 36% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +25.7%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B6 +933.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +150%
Contains more Vitamin B3 +63.2%
Contains more Folate +61.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Opinion
Net carbs 63.73g 28.49g Garlic powder
Protein 16.55g 5.84g Garlic powder
Fats 0.73g 36.31g Nutmeg
Carbs 72.73g 49.29g Garlic powder
Calories 331kcal 525kcal Nutmeg
Starch g g
Fructose 0.31g g Garlic powder
Sugar 2.43g 2.99g Garlic powder
Fiber 9g 20.8g Nutmeg
Calcium 79mg 184mg Nutmeg
Iron 5.65mg 3.04mg Garlic powder
Magnesium 77mg 183mg Nutmeg
Phosphorus 414mg 213mg Garlic powder
Potassium 1193mg 350mg Garlic powder
Sodium 60mg 16mg Nutmeg
Zinc 2.99mg 2.15mg Garlic powder
Copper 0.533mg 1.027mg Nutmeg
Vitamin A 0IU 102IU Nutmeg
Vitamin E 0.67mg 0mg Garlic powder
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 3mg Nutmeg
Vitamin B1 0.435mg 0.346mg Garlic powder
Vitamin B2 0.141mg 0.057mg Garlic powder
Vitamin B3 0.796mg 1.299mg Nutmeg
Vitamin B5 0.743mg mg Garlic powder
Vitamin B6 1.654mg 0.16mg Garlic powder
Folate 47µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 0µg Garlic powder
Tryptophan 0.121mg mg Garlic powder
Threonine 0.374mg mg Garlic powder
Isoleucine 0.414mg mg Garlic powder
Leucine 0.728mg mg Garlic powder
Lysine 0.768mg mg Garlic powder
Methionine 0.111mg mg Garlic powder
Phenylalanine 0.525mg mg Garlic powder
Valine 0.667mg mg Garlic powder
Histidine 0.263mg mg Garlic powder
Cholesterol 0mg 0mg
Trans Fat 0g g Nutmeg
Saturated Fat 0.249g 25.94g Garlic powder
Monounsaturated Fat 0.115g 3.22g Nutmeg
Polyunsaturated fat 0.178g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
53
Garlic powder
20
Nutmeg
Mineral Summary Score
105
Garlic powder
103
Nutmeg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Garlic powder
35%
Nutmeg
Carbohydrates
73%
Garlic powder
49%
Nutmeg
Fats
3%
Garlic powder
168%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.