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

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
:
5
Cocoa bean
Cocoa bean
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%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +707%
Contains more Vitamin B3 +84.8%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +707%
Contains more Vitamin B3 +84.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
3
Cocoa bean
Cocoa bean
Contains more Fats +177.2%
Contains more Water +130.7%
Contains more Protein +209.9%
Contains more Carbs +18.3%
Contains more Other +234.8%
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
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
Contains more Fats +177.2%
Contains more Water +130.7%
Contains more Protein +209.9%
Contains more Carbs +18.3%
Contains more Other +234.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
0
:
3
Cocoa bean
Cocoa bean
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +36.3%
Contains more Polyunsaturated fat +20%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 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.
Nutmeg Cocoa bean
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 Cocoa bean Opinion
Net carbs 28.49g 28.5g Cocoa bean
Protein 5.84g 18.1g Cocoa bean
Fats 36.31g 13.1g Nutmeg
Carbs 49.29g 58.3g Cocoa bean
Calories 525kcal 220kcal Nutmeg
Sugar 2.99g 1.76g Cocoa bean
Fiber 20.8g 29.8g Cocoa bean
Calcium 184mg 111mg Nutmeg
Iron 3.04mg 15.52mg Cocoa bean
Magnesium 183mg 476mg Cocoa bean
Phosphorus 213mg 728mg Cocoa bean
Potassium 350mg 2509mg Cocoa bean
Sodium 16mg 19mg Nutmeg
Zinc 2.15mg 6.37mg Cocoa bean
Copper 1.027mg 3.607mg Cocoa bean
Manganese 2.9mg 3.737mg Cocoa bean
Selenium 1.6µg 13.2µg Cocoa bean
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin E 0mg 0.1mg Cocoa bean
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.11mg Nutmeg
Vitamin B2 0.057mg 0.46mg Cocoa bean
Vitamin B3 1.299mg 2.4mg Cocoa bean
Vitamin B5 0.254mg Cocoa bean
Vitamin B6 0.16mg 0.118mg Nutmeg
Folate 76µg 32µg Nutmeg
Vitamin K 0µg 2.4µg 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 25.94g 7.76g Cocoa bean
Monounsaturated Fat 3.22g 4.39g Cocoa bean
Polyunsaturated fat 0.35g 0.42g Cocoa bean

Which food is preferable for your diet?

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

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. 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.