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White chocolate vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between white chocolate and nutmeg

  • White chocolate has more vitamin B12 and vitamin B2; however, nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, and folate.
  • Nutmeg's daily need coverage for manganese is 126% more.
  • White chocolate is lower in saturated fat.
  • White chocolate has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Candies, white chocolate and Spices, nutmeg, ground.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Nutmeg
8
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 SeleniumSelenium +181.3%
Contains more MagnesiumMagnesium +1425%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +1166.7%
Contains more CopperCopper +1611.7%
Contains more ZincZinc +190.5%
Contains more PhosphorusPhosphorus +21%
Contains less SodiumSodium -82.2%
Contains more ManganeseManganese +36150%
~equal in Calcium ~184mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Nutmeg
5
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 +80%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +394.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +235.2%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B1Vitamin B1 +449.2%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more FolateFolate +985.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Nutmeg
3
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 CarbsCarbs +20.2%
Contains more FatsFats +13.2%
Contains more WaterWater +379.2%
Contains more OtherOther +55.3%
~equal in Protein ~5.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Nutmeg
0
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 -25.2%
Contains more Mono. FatMonounsaturated fat +182.5%
Contains more Poly. FatPolyunsaturated fat +189.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Nutmeg DV% diff.
Manganese 0.008mg 2.9mg 126%
Copper 0.06mg 1.027mg 107%
Fiber 0.2g 20.8g 82%
Magnesium 12mg 183mg 41%
Iron 0.24mg 3.04mg 35%
Saturated fat 19.412g 25.94g 30%
Vitamin B1 0.063mg 0.346mg 24%
Vitamin B12 0.56µg 0µg 23%
Folate 7µg 76µg 17%
Vitamin B2 0.282mg 0.057mg 17%
Monounsaturated fat 9.097g 3.22g 15%
Zinc 0.74mg 2.15mg 13%
Vitamin B5 0.608mg 12%
Vitamin K 9.1µg 0µg 8%
Vitamin B6 0.056mg 0.16mg 8%
Cholesterol 21mg 0mg 7%
Vitamin E 0.96mg 0mg 6%
Fats 32.09g 36.31g 6%
Phosphorus 176mg 213mg 5%
Selenium 4.5µg 1.6µg 5%
Choline 29.5mg 8.8mg 4%
Polyunsaturated fat 1.013g 0.35g 4%
Sodium 90mg 16mg 3%
Carbs 59.24g 49.29g 3%
Vitamin B3 0.745mg 1.299mg 3%
Vitamin C 0.5mg 3mg 3%
Potassium 286mg 350mg 2%
Calcium 199mg 184mg 2%
Calories 539kcal 525kcal 1%
Protein 5.87g 5.84g 0%
Net carbs 59.04g 28.49g N/A
Sugar 59g 2.99g N/A
Vitamin A 9µg 5µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate 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
22%
White chocolate
18%
Nutmeg
Minerals Daily Need Coverage Score
26%
White chocolate
121%
Nutmeg

Comparison summary

Which food is lower in Saturated fat?
White chocolate
White chocolate is lower in Saturated fat (difference - 6.528g)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $3.5)
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 56.01g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 74mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.