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  6. Cocoa bean vs. Nutmeg

Cocoa bean vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between Cocoa bean and Nutmeg

  • Nutmeg contains less Copper, Iron, Phosphorus, Magnesium, Potassium, Zinc, Manganese, Fiber, and Vitamin B2 than Cocoa bean.
  • Cocoa bean's daily need coverage for Copper is 287% higher.
  • Nutmeg contains 8 times less Vitamin B2 than Cocoa bean. Cocoa bean contains 0.46mg of Vitamin B2, while Nutmeg contains 0.057mg.
  • The amount of Saturated Fat in Cocoa bean is lower.

The food types used in this comparison are Cocoa, dry powder, unsweetened, processed with alkali and Spices, nutmeg, ground.

Infographic

Cocoa bean 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.
Cocoa bean
Cocoa bean
8
:
2
Nutmeg
Nutmeg
Contains more Iron +410.5%
Contains more Magnesium +160.1%
Contains more Phosphorus +241.8%
Contains more Potassium +616.9%
Contains more Zinc +196.3%
Contains more Copper +251.2%
Contains more Manganese +28.9%
Contains more Selenium +725%
Contains more Calcium +65.8%
Contains less Sodium -15.8%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Iron +410.5%
Contains more Magnesium +160.1%
Contains more Phosphorus +241.8%
Contains more Potassium +616.9%
Contains more Zinc +196.3%
Contains more Copper +251.2%
Contains more Manganese +28.9%
Contains more Selenium +725%
Contains more Calcium +65.8%
Contains less Sodium -15.8%

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.
Cocoa bean
Cocoa bean
5
:
5
Nutmeg
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin B2 +707%
Contains more Vitamin B3 +84.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +214.5%
Contains more Vitamin B6 +35.6%
Contains more Folate +137.5%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
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 E +∞%
Contains more Vitamin B2 +707%
Contains more Vitamin B3 +84.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +214.5%
Contains more Vitamin B6 +35.6%
Contains more Folate +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
3
:
2
Nutmeg
Nutmeg
Contains more Protein +209.9%
Contains more Carbs +18.3%
Contains more Other +234.8%
Contains more Fats +177.2%
Contains more Water +130.7%
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 +209.9%
Contains more Carbs +18.3%
Contains more Other +234.8%
Contains more Fats +177.2%
Contains more Water +130.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
3
:
0
Nutmeg
Nutmeg
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +36.3%
Contains more Polyunsaturated fat +20%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +36.3%
Contains more Polyunsaturated fat +20%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean 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 Cocoa bean Nutmeg Opinion
Net carbs 28.5g 28.49g Cocoa bean
Protein 18.1g 5.84g Cocoa bean
Fats 13.1g 36.31g Nutmeg
Carbs 58.3g 49.29g Cocoa bean
Calories 220kcal 525kcal Nutmeg
Sugar 1.76g 2.99g Cocoa bean
Fiber 29.8g 20.8g Cocoa bean
Calcium 111mg 184mg Nutmeg
Iron 15.52mg 3.04mg Cocoa bean
Magnesium 476mg 183mg Cocoa bean
Phosphorus 728mg 213mg Cocoa bean
Potassium 2509mg 350mg Cocoa bean
Sodium 19mg 16mg Nutmeg
Zinc 6.37mg 2.15mg Cocoa bean
Copper 3.607mg 1.027mg Cocoa bean
Manganese 3.737mg 2.9mg Cocoa bean
Selenium 13.2µg 1.6µg Cocoa bean
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Vitamin E 0.1mg 0mg Cocoa bean
Vitamin C 0mg 3mg Nutmeg
Vitamin B1 0.11mg 0.346mg Nutmeg
Vitamin B2 0.46mg 0.057mg Cocoa bean
Vitamin B3 2.4mg 1.299mg Cocoa bean
Vitamin B5 0.254mg Cocoa bean
Vitamin B6 0.118mg 0.16mg Nutmeg
Folate 32µg 76µg Nutmeg
Vitamin K 2.4µg 0µg Cocoa bean
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean
Saturated Fat 7.76g 25.94g Cocoa bean
Monounsaturated Fat 4.39g 3.22g Cocoa bean
Polyunsaturated fat 0.42g 0.35g Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean 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
21%
Cocoa bean
20%
Nutmeg
Minerals Daily Need Coverage Score
343%
Cocoa bean
121%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated Fat?
Cocoa bean
Cocoa bean is lower in Saturated Fat (difference - 18.18g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Cocoa bean
Cocoa bean is cheaper (difference - $3.4)
Which food is richer in minerals?
Cocoa bean
Cocoa bean 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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.