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  6. Sweet potato vs. Nutmeg

Sweet potato vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between sweet potato and nutmeg

  • Sweet potato has more vitamin A; however, nutmeg has more manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, and zinc.
  • Sweet potato's daily need coverage for vitamin A is 282% more.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Spices, nutmeg, ground.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Nutmeg
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 MagnesiumMagnesium +632%
Contains more CalciumCalcium +513.3%
Contains more IronIron +398.4%
Contains more CopperCopper +580.1%
Contains more ZincZinc +616.7%
Contains more PhosphorusPhosphorus +353.2%
Contains less SodiumSodium -70.9%
Contains more ManganeseManganese +1024%
Contains more SeleniumSelenium +166.7%
~equal in Potassium ~350mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +14080%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +39.8%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin B1Vitamin B1 +343.6%
Contains more Vitamin B3Vitamin B3 +133.2%
Contains more FolateFolate +590.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Nutmeg DV% diff.
Saturated fat 0.018g 25.94g 118%
Manganese 0.258mg 2.9mg 115%
Copper 0.151mg 1.027mg 97%
Vitamin A 709µg 5µg 78%
Fiber 3g 20.8g 71%
Fats 0.05g 36.31g 56%
Magnesium 25mg 183mg 38%
Iron 0.61mg 3.04mg 30%
Phosphorus 47mg 213mg 24%
Calories 86kcal 525kcal 22%
Vitamin B1 0.078mg 0.346mg 22%
Zinc 0.3mg 2.15mg 17%
Folate 11µg 76µg 16%
Vitamin B5 0.8mg 16%
Calcium 30mg 184mg 15%
Carbs 20.12g 49.29g 10%
Protein 1.57g 5.84g 9%
Monounsaturated fat 0.001g 3.22g 8%
Starch 12.65g 5%
Vitamin B3 0.557mg 1.299mg 5%
Vitamin B6 0.209mg 0.16mg 4%
Vitamin K 1.8µg 0µg 2%
Sodium 55mg 16mg 2%
Vitamin E 0.26mg 0mg 2%
Polyunsaturated fat 0.014g 0.35g 2%
Selenium 0.6µg 1.6µg 2%
Vitamin C 2.4mg 3mg 1%
Fructose 0.7g 1%
Choline 12.3mg 8.8mg 1%
Net carbs 17.12g 28.49g N/A
Potassium 337mg 350mg 0%
Sugar 4.18g 2.99g N/A
Vitamin B2 0.061mg 0.057mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1140.4%
Contains more ProteinProtein +272%
Contains more FatsFats +72520%
Contains more CarbsCarbs +145%
Contains more OtherOther +137.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.9%
Contains more Mono. FatMonounsaturated fat +321900%
Contains more Poly. FatPolyunsaturated fat +2400%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.