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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 236% 213% 112% 612% 325% 128% 175% 4.6% 248% 143%
Nutmeg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +80.3%
Contains more CalciumCalcium +285.3%
Contains more PotassiumPotassium +262%
Contains more IronIron +436.8%
Contains more ZincZinc +118.6%
Contains more PhosphorusPhosphorus +92%
Contains more SeleniumSelenium +1537.5%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +52.6%
~equal in Copper ~1.027mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 60% 67% 40% 0% 0% 0% 0% 0% 0%
Nutmeg
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B2Vitamin B2 +408.8%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.8%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
1
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 ProteinProtein +111.8%
Contains more CarbsCarbs +11.6%
Contains more WaterWater +42.2%
Contains more OtherOther +157.9%
Contains more FatsFats +104.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
6% 83% 11%
Saturated Fat: Sat. Fat 0.99 g
Monounsaturated Fat: Mono. Fat 13.58 g
Polyunsaturated fat: Poly. Fat 1.75 g
Nutmeg
0
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated Fat -96.2%
Contains more Mono. FatMonounsaturated Fat +321.7%
Contains more Poly. FatPolyunsaturated 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
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Coriander seeds Nutmeg Opinion
Calories 298kcal 525kcal Nutmeg
Protein 12.37g 5.84g Coriander seeds
Fats 17.77g 36.31g Nutmeg
Vitamin C 21mg 3mg Coriander seeds
Net carbs 13.09g 28.49g Nutmeg
Carbs 54.99g 49.29g Coriander seeds
Magnesium 330mg 183mg Coriander seeds
Calcium 709mg 184mg Coriander seeds
Potassium 1267mg 350mg Coriander seeds
Iron 16.32mg 3.04mg Coriander seeds
Sugar 2.99g Coriander seeds
Fiber 41.9g 20.8g Coriander seeds
Copper 0.975mg 1.027mg Nutmeg
Zinc 4.7mg 2.15mg Coriander seeds
Phosphorus 409mg 213mg Coriander seeds
Sodium 35mg 16mg Nutmeg
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Manganese 1.9mg 2.9mg Nutmeg
Selenium 26.2µg 1.6µg 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
Choline 8.8mg 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 Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Coriander seeds
18%
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 richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
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)

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.