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  6. Coriander seeds vs. Nutmeg

Coriander seeds vs. Nutmeg — In-Depth Nutrition Comparison

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How are Coriander seeds and Nutmeg different?

  • Coriander seeds are richer in Iron, Fiber, Calcium, Selenium, Magnesium, Phosphorus, Potassium, and Zinc, while Nutmeg is higher in Manganese.
  • Coriander seeds covers your daily need of Iron 166% more than Nutmeg.
  • Coriander seeds contain 16 times more Selenium than Nutmeg. Coriander seeds contain 26.2µg of Selenium, while Nutmeg contains 1.6µg.
  • Coriander seeds are lower in Saturated Fat.

Spices, coriander seed and Spices, nutmeg, ground types were used in this article.

Infographic

Coriander seeds 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.
Coriander seeds
Coriander seeds
7
:
3
Nutmeg
Nutmeg
Contains more Calcium +285.3%
Contains more Iron +436.8%
Contains more Magnesium +80.3%
Contains more Phosphorus +92%
Contains more Potassium +262%
Contains more Zinc +118.6%
Contains more Selenium +1537.5%
Contains less Sodium -54.3%
Contains more Manganese +52.6%
Equal in Copper - 1.027
Coriander seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 612% 236% 176% 112% 5% 129% 325% 248% 143%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Calcium +285.3%
Contains more Iron +436.8%
Contains more Magnesium +80.3%
Contains more Phosphorus +92%
Contains more Potassium +262%
Contains more Zinc +118.6%
Contains more Selenium +1537.5%
Contains less Sodium -54.3%
Contains more Manganese +52.6%
Equal in Copper - 1.027

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.
Coriander seeds
Coriander seeds
3
:
6
Nutmeg
Nutmeg
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +64%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.8%
Contains more Folate +∞%
Coriander seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 60% 67% 40% 0% 0% 0% 0% 0%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +64%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.8%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coriander seeds
Coriander seeds
4
:
1
Nutmeg
Nutmeg
Contains more Protein +111.8%
Contains more Carbs +11.6%
Contains more Water +42.2%
Contains more Other +157.9%
Contains more Fats +104.3%
Coriander seeds
12% 18% 55% 9% 6%
Protein: 12.37 g
Fats: 17.77 g
Carbs: 54.99 g
Water: 8.86 g
Other: 6.01 g
Nutmeg
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 Protein +111.8%
Contains more Carbs +11.6%
Contains more Water +42.2%
Contains more Other +157.9%
Contains more Fats +104.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coriander seeds
Coriander seeds
3
:
0
Nutmeg
Nutmeg
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +321.7%
Contains more Polyunsaturated fat +400%
Coriander seeds
6% 83% 11%
Saturated Fat: 0.99 g
Monounsaturated Fat: 13.58 g
Polyunsaturated fat: 1.75 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +321.7%
Contains more Polyunsaturated fat +400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander seeds Nutmeg Opinion
Net carbs 13.09g 28.49g Nutmeg
Protein 12.37g 5.84g Coriander seeds
Fats 17.77g 36.31g Nutmeg
Carbs 54.99g 49.29g Coriander seeds
Calories 298kcal 525kcal Nutmeg
Sugar 2.99g Coriander seeds
Fiber 41.9g 20.8g Coriander seeds
Calcium 709mg 184mg Coriander seeds
Iron 16.32mg 3.04mg Coriander seeds
Magnesium 330mg 183mg Coriander seeds
Phosphorus 409mg 213mg Coriander seeds
Potassium 1267mg 350mg Coriander seeds
Sodium 35mg 16mg Nutmeg
Zinc 4.7mg 2.15mg Coriander seeds
Copper 0.975mg 1.027mg Nutmeg
Manganese 1.9mg 2.9mg Nutmeg
Selenium 26.2µg 1.6µg Coriander seeds
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Vitamin C 21mg 3mg Coriander seeds
Vitamin B1 0.239mg 0.346mg Nutmeg
Vitamin B2 0.29mg 0.057mg Coriander seeds
Vitamin B3 2.13mg 1.299mg Coriander seeds
Vitamin B6 0.16mg Nutmeg
Folate 0µg 76µg Nutmeg
Saturated Fat 0.99g 25.94g Coriander seeds
Monounsaturated Fat 13.58g 3.22g Coriander seeds
Polyunsaturated fat 1.75g 0.35g Coriander seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coriander seeds Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Coriander seeds
20%
Nutmeg
Minerals Daily Need Coverage Score
220%
Coriander seeds
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Coriander seeds
Coriander seeds is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Coriander seeds
Coriander seeds is lower in Saturated Fat (difference - 24.95g)
Which food is lower in glycemic index?
Coriander seeds
Coriander seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Coriander seeds
Coriander seeds is cheaper (difference - $6)
Which food is richer in minerals?
Coriander seeds
Coriander seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Coriander seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170922/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.