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Yogurt vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between yogurt and nutmeg

  • Yogurt has more vitamin B12 and vitamin B2, while nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, and folate.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • The amount of saturated fat in yogurt is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Spices, nutmeg, ground.

Infographic

Yogurt 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.
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 SeleniumSelenium +506.3%
Contains more MagnesiumMagnesium +1563.6%
Contains more CalciumCalcium +67.3%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +4242.9%
Contains more CopperCopper +5941.2%
Contains more ZincZinc +313.5%
Contains more PhosphorusPhosphorus +57.8%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +32122.2%

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.
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Nutmeg
6
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 B2Vitamin B2 +387.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +71.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +1404.3%
Contains more Vitamin B3Vitamin B3 +524.5%
Contains more Vitamin B6Vitamin B6 +154%
Contains more FolateFolate +985.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 ProteinProtein +74.5%
Contains more WaterWater +1266%
Contains more FatsFats +9210.3%
Contains more CarbsCarbs +1269.2%
Contains more OtherOther +223.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
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 -99.5%
Contains more Mono. FatMonounsaturated fat +5975.5%
Contains more Poly. FatPolyunsaturated fat +2816.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt 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 Yogurt Nutmeg DV% diff.
Manganese 0.009mg 2.9mg 126%
Saturated fat 0.117g 25.94g 117%
Copper 0.017mg 1.027mg 112%
Fiber 0g 20.8g 83%
Fats 0.39g 36.31g 55%
Magnesium 11mg 183mg 41%
Iron 0.07mg 3.04mg 37%
Vitamin B12 0.75µg 0µg 31%
Vitamin B1 0.023mg 0.346mg 27%
Calories 59kcal 525kcal 23%
Folate 7µg 76µg 17%
Vitamin B2 0.278mg 0.057mg 17%
Carbs 3.6g 49.29g 15%
Selenium 9.7µg 1.6µg 15%
Zinc 0.52mg 2.15mg 15%
Phosphorus 135mg 213mg 11%
Protein 10.19g 5.84g 9%
Monounsaturated fat 0.053g 3.22g 8%
Calcium 110mg 184mg 7%
Vitamin B3 0.208mg 1.299mg 7%
Vitamin B5 0.331mg 7%
Vitamin B6 0.063mg 0.16mg 7%
Potassium 141mg 350mg 6%
Vitamin C 0mg 3mg 3%
Polyunsaturated fat 0.012g 0.35g 2%
Cholesterol 5mg 0mg 2%
Sodium 36mg 16mg 1%
Choline 15.1mg 8.8mg 1%
Net carbs 3.6g 28.49g N/A
Sugar 3.24g 2.99g N/A
Vitamin A 1µg 5µg 0%
Vitamin E 0.01mg 0mg 0%
Trans fat 0.006g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
18%
Nutmeg
Minerals Daily Need Coverage Score
19%
Yogurt
121%
Nutmeg

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 25.823g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 19)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.