Whole Wheat Bread vs. Nutmeg
Nutrition comparison of Whole Wheat Bread and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and nutmeg:
- Both whole wheat bread and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Nutmeg has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than nutmeg.
- Whole wheat bread has more riboflavin, niacin and pantothenic acid.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and nutmeg are high in calories. Nutmeg has 98% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for nutmeg, 4:36:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Nutmeg | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 66% | 36% |
| Fat | 14% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and nutmeg are high in carbohydrates. Whole wheat bread is very similar to whole wheat bread for carbohydrates - whole wheat bread has 43.3g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both whole wheat bread and nutmeg are high in dietary fiber. Nutmeg has 181% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Whole wheat bread and nutmeg contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 129% more protein than nutmeg - whole wheat bread has 13.4g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and whole wheat bread has 97% less saturated fat than nutmeg - whole wheat bread has 0.87g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has 29 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Nutmeg and whole wheat bread contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than nutmeg - whole wheat bread has 0.37mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Whole wheat bread and nutmeg contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Whole wheat bread has more riboflavin, niacin and pantothenic acid. Both whole wheat bread and nutmeg contain significant amounts of thiamin, Vitamin B6 and folate.
| Whole Wheat Bread | Nutmeg | |
|---|---|---|
| Thiamin | 0.279 MG | 0.346 MG |
| Riboflavin | 0.131 MG | 0.057 MG |
| Niacin | 4.042 MG | 1.299 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.16 MG |
| Folate | 75 UG | 76 UG |
Minerals
calcium
Both whole wheat bread and nutmeg are high in calcium. Nutmeg has 79% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both whole wheat bread and nutmeg are high in iron. Nutmeg has 22% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both whole wheat bread and nutmeg are high in potassium. Nutmeg has 52% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nutmeg has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than nutmeg per 100 grams.
| Whole Wheat Bread | Nutmeg | |
|---|---|---|
| beta-carotene | 1 UG | 28 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than nutmeg per 100 grams.
| Whole Wheat Bread | Nutmeg | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.35 G |
| Total | 1.669 G | 0.35 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Nutmeg .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Nutmeg (Spices, nutmeg, ground) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Nutmeg 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 | |||
FAQ
Does whole wheat bread or nutmeg contain more calories in 100 grams?Both whole wheat bread and nutmeg are high in calories. Nutmeg has 100% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and nutmeg has 525 calories.
Does whole wheat bread or nutmeg have more carbohydrates?
By weight, both whole wheat bread and nutmeg are high in carbohydrates. whole wheat bread is very similar to whole wheat bread for carbohydrates - whole wheat bread has 43.3g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does whole wheat bread or nutmeg contain more calcium?
Both whole wheat bread and nutmeg are high in calcium. Nutmeg has 80% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does whole wheat bread or nutmeg contain more iron?
Both whole wheat bread and nutmeg are high in iron. Nutmeg has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and nutmeg has 3mg of iron.
Does whole wheat bread or nutmeg contain more potassium?
Both whole wheat bread and nutmeg are high in potassium. Nutmeg has 50% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and nutmeg has 350mg of potassium.