Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and whey protein powder:
Both nutmeg and whey protein powder are high in calories. Nutmeg has 49% more calories than whey protein powder - nutmeg has 525 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, nutmeg is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Nutmeg has a macronutrient ratio of 3:37:60 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Whey Protein Powder | |
|---|---|---|
| Protein | 3% | 89% |
| Carbohydrates | 37% | 7% |
| Fat | 60% | 4% |
| Alcohol | ~ | ~ |
Nutmeg is high in carbohydrates and whey protein powder has 87% less carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both nutmeg and whey protein powder are high in dietary fiber. Nutmeg has 571% more dietary fiber than whey protein powder - nutmeg has 20.8g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than nutmeg - nutmeg has 3g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 12 times more protein than nutmeg - nutmeg has 5.8g of protein per 100 grams and whey protein powder has 78.1g of protein.
Nutmeg is high in saturated fat and whey protein powder has 97% less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Nutmeg has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and nutmeg does not contain significant amounts.
Nutmeg has more Vitamin C than whey protein powder - nutmeg has 3mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Nutmeg and whey protein powder contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more riboflavin, Vitamin B6 and Vitamin B12, however, nutmeg contains more folate. Both nutmeg and whey protein powder contain significant amounts of thiamin and niacin.
| Nutmeg | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.346 MG | 0.609 MG |
| Riboflavin | 0.057 MG | 2.017 MG |
| Niacin | 1.299 MG | 1.136 MG |
| Vitamin B6 | 0.16 MG | 0.607 MG |
| Folate | 76 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both nutmeg and whey protein powder are high in calcium. Whey protein powder has 155% more calcium than nutmeg - nutmeg has 184mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Nutmeg is an excellent source of iron and it has 169% more iron than whey protein powder - nutmeg has 3mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both nutmeg and whey protein powder are high in potassium. Whey protein powder has 43% more potassium than nutmeg - nutmeg has 350mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
Comparing omega-6 fatty acids, both nutmeg and whey protein powder contain significant amounts of linoleic acid.
| Nutmeg | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.35 G | 0.264 G |
| Total | 0.35 G | 0.264 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Nutmeg (Spices, nutmeg, ground) and Whey Protein Powder (Protein powder, whey based, NFS) .
Nutmeg g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||