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Flour vs. Nutmeg — In-Depth Nutrition Comparison

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What are the main differences between flour and nutmeg?

  • Flour is richer in selenium, vitamin B1, vitamin B2, vitamin B3, and folate, yet nutmeg is richer in copper, manganese, fiber, and magnesium.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Flour has 21 times more selenium than nutmeg. Flour has 33.9µg of selenium, while nutmeg has 1.6µg.
  • Flour contains less saturated fat.
  • Nutmeg has a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Spices, nutmeg, ground types in this comparison.

Infographic

Flour 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.
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Nutmeg
7
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 IronIron +52.6%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +2018.8%
Contains more MagnesiumMagnesium +731.8%
Contains more CalciumCalcium +1126.7%
Contains more PotassiumPotassium +227.1%
Contains more CopperCopper +613.2%
Contains more ZincZinc +207.1%
Contains more PhosphorusPhosphorus +97.2%
Contains more ManganeseManganese +325.2%

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.
Flour
8
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Nutmeg
3
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 +126.9%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140.8%
Contains more CholineCholine +18.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +263.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Nutmeg
2
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 +76.9%
Contains more CarbsCarbs +54.8%
Contains more WaterWater +91.3%
Contains more FatsFats +3605.1%
Contains more OtherOther +406.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
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 -99.4%
Contains more Poly. FatPolyunsaturated fat +18%
Contains more Mono. FatMonounsaturated fat +3601.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Nutmeg DV% diff.
Saturated fat 0.155g 25.94g 117%
Copper 0.144mg 1.027mg 98%
Manganese 0.682mg 2.9mg 96%
Fiber 2.7g 20.8g 72%
Selenium 33.9µg 1.6µg 59%
Fats 0.98g 36.31g 54%
Magnesium 22mg 183mg 38%
Vitamin B1 0.785mg 0.346mg 37%
Vitamin B2 0.494mg 0.057mg 34%
Vitamin B3 5.904mg 1.299mg 29%
Folate 183µg 76µg 27%
Iron 4.64mg 3.04mg 20%
Calcium 15mg 184mg 17%
Phosphorus 108mg 213mg 15%
Zinc 0.7mg 2.15mg 13%
Protein 10.33g 5.84g 9%
Carbs 76.31g 49.29g 9%
Vitamin B5 0.438mg 9%
Vitamin B6 0.044mg 0.16mg 9%
Monounsaturated fat 0.087g 3.22g 8%
Calories 364kcal 525kcal 8%
Potassium 107mg 350mg 7%
Vitamin C 0mg 3mg 3%
Vitamin A 0µg 5µg 1%
Sodium 2mg 16mg 1%
Net carbs 73.61g 28.49g N/A
Sugar 0.27g 2.99g N/A
Vitamin E 0.06mg 0mg 0%
Vitamin K 0.3µg 0µg 0%
Choline 10.4mg 8.8mg 0%
Polyunsaturated fat 0.413g 0.35g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
18%
Nutmeg
Minerals Daily Need Coverage Score
59%
Flour
121%
Nutmeg

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 25.785g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $5)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.