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  6. Nutmeg vs. Cocoa bean

Nutmeg vs. Cocoa bean — In-Depth Nutrition Comparison

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Differences between nutmeg and cocoa bean

  • 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.
  • Cocoa bean contains 3 times less saturated fat than nutmeg. Nutmeg contains 25.94g of saturated fat, while cocoa bean contains 7.76g.

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

Infographic

Nutmeg vs Cocoa bean 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +65.8%
Contains less SodiumSodium -15.8%
Contains more MagnesiumMagnesium +160.1%
Contains more PotassiumPotassium +616.9%
Contains more IronIron +410.5%
Contains more CopperCopper +251.2%
Contains more ZincZinc +196.3%
Contains more PhosphorusPhosphorus +241.8%
Contains more ManganeseManganese +28.9%
Contains more SeleniumSelenium +725%

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
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% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +214.5%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more FolateFolate +137.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +707%
Contains more Vitamin B3Vitamin B3 +84.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +29.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Cocoa bean DV% diff.
Copper 1.027mg 3.607mg 287%
Iron 3.04mg 15.52mg 156%
Saturated fat 25.94g 7.76g 83%
Phosphorus 213mg 728mg 74%
Magnesium 183mg 476mg 70%
Potassium 350mg 2509mg 64%
Zinc 2.15mg 6.37mg 38%
Fats 36.31g 13.1g 36%
Manganese 2.9mg 3.737mg 36%
Fiber 20.8g 29.8g 36%
Vitamin B2 0.057mg 0.46mg 31%
Protein 5.84g 18.1g 25%
Selenium 1.6µg 13.2µg 21%
Caffeine 0mg 78mg 20%
Vitamin B1 0.346mg 0.11mg 20%
Calories 525kcal 220kcal 15%
Folate 76µg 32µg 11%
Vitamin B3 1.299mg 2.4mg 7%
Calcium 184mg 111mg 7%
Vitamin B5 0.254mg 5%
Monounsaturated fat 3.22g 4.39g 3%
Vitamin B6 0.16mg 0.118mg 3%
Vitamin C 3mg 0mg 3%
Carbs 49.29g 58.3g 3%
Vitamin K 0µg 2.4µg 2%
Vitamin E 0mg 0.1mg 1%
Vitamin A 5µg 0µg 1%
Net carbs 28.49g 28.5g N/A
Sugar 2.99g 1.76g N/A
Sodium 16mg 19mg 0%
Choline 8.8mg 11.4mg 0%
Polyunsaturated fat 0.35g 0.42g 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
2
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
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
Contains more FatsFats +177.2%
Contains more WaterWater +130.7%
Contains more ProteinProtein +209.9%
Contains more CarbsCarbs +18.3%
Contains more OtherOther +234.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -70.1%
Contains more Mono. FatMonounsaturated fat +36.3%
Contains more Poly. FatPolyunsaturated fat +20%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.