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  6. Nutmeg vs. Coriander seeds

Nutmeg vs. Coriander seeds — In-Depth Nutrition Comparison

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How are Nutmeg and Coriander seeds different?

  • Nutmeg is richer in Manganese, while Coriander seeds are higher in Iron, Fiber, Calcium, Selenium, Magnesium, Phosphorus, Potassium, and Zinc.
  • Coriander seeds covers your daily need of Iron 166% more than Nutmeg.
  • Nutmeg contains 26 times more Saturated Fat than Coriander seeds. Nutmeg contains 25.94g of Saturated Fat, while Coriander seeds contain 0.99g.

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

Infographic

Nutmeg vs Coriander seeds 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.
Nutmeg
Nutmeg
3
:
7
Coriander seeds
Coriander seeds
Contains less Sodium -54.3%
Contains more Manganese +52.6%
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%
Equal in Copper - 0.975
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Coriander seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 612% 236% 176% 112% 5% 129% 325% 248% 143%
Contains less Sodium -54.3%
Contains more Manganese +52.6%
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%
Equal in Copper - 0.975

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.
Nutmeg
Nutmeg
6
:
3
Coriander seeds
Coriander seeds
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.8%
Contains more Folate +∞%
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +64%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.8%
Contains more Folate +∞%
Contains more Vitamin C +600%
Contains more Vitamin B2 +408.8%
Contains more Vitamin B3 +64%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
4
Coriander seeds
Coriander seeds
Contains more Fats +104.3%
Contains more Protein +111.8%
Contains more Carbs +11.6%
Contains more Water +42.2%
Contains more Other +157.9%
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
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
Contains more Fats +104.3%
Contains more Protein +111.8%
Contains more Carbs +11.6%
Contains more Water +42.2%
Contains more Other +157.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
0
:
3
Coriander seeds
Coriander seeds
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +321.7%
Contains more Polyunsaturated fat +400%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Coriander seeds
6% 83% 11%
Saturated Fat: 0.99 g
Monounsaturated Fat: 13.58 g
Polyunsaturated fat: 1.75 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.
Nutmeg Coriander seeds
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 Nutmeg Coriander seeds Opinion
Net carbs 28.49g 13.09g Nutmeg
Protein 5.84g 12.37g Coriander seeds
Fats 36.31g 17.77g Nutmeg
Carbs 49.29g 54.99g Coriander seeds
Calories 525kcal 298kcal Nutmeg
Sugar 2.99g Coriander seeds
Fiber 20.8g 41.9g Coriander seeds
Calcium 184mg 709mg Coriander seeds
Iron 3.04mg 16.32mg Coriander seeds
Magnesium 183mg 330mg Coriander seeds
Phosphorus 213mg 409mg Coriander seeds
Potassium 350mg 1267mg Coriander seeds
Sodium 16mg 35mg Nutmeg
Zinc 2.15mg 4.7mg Coriander seeds
Copper 1.027mg 0.975mg Nutmeg
Manganese 2.9mg 1.9mg Nutmeg
Selenium 1.6µg 26.2µg Coriander seeds
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin C 3mg 21mg Coriander seeds
Vitamin B1 0.346mg 0.239mg Nutmeg
Vitamin B2 0.057mg 0.29mg Coriander seeds
Vitamin B3 1.299mg 2.13mg Coriander seeds
Vitamin B6 0.16mg Nutmeg
Folate 76µg 0µg Nutmeg
Saturated Fat 25.94g 0.99g Coriander seeds
Monounsaturated Fat 3.22g 13.58g Coriander seeds
Polyunsaturated fat 0.35g 1.75g Coriander seeds

Which food is preferable for your diet?

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

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Coriander seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170922/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.