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Nutmeg vs. Cocoa solids — In-Depth Nutrition Comparison

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Significant differences between Nutmeg and Cocoa solids

  • The amount of Copper, Iron, Magnesium, Phosphorus, Fiber, Zinc, Manganese, Potassium, and Selenium in Cocoa solids are higher than in Nutmeg.
  • Cocoa solids covers your daily Copper needs 307% more than Nutmeg.
  • Cocoa solids have 3 times less Saturated Fat than Nutmeg. Nutmeg has 25.94g of Saturated Fat, while Cocoa solids have 8.07g.

Specific food types used in this comparison are Spices, nutmeg, ground and Cocoa, dry powder, unsweetened.

Infographic

Nutmeg vs Cocoa solids 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.
Contains more Calcium +43.8%
Contains less Sodium -23.8%
Contains more Iron +355.9%
Contains more Magnesium +172.7%
Contains more Phosphorus +244.6%
Contains more Potassium +335.4%
Contains more Zinc +216.7%
Contains more Copper +268.8%
Contains more Manganese +32.3%
Contains more Selenium +793.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains more Calcium +43.8%
Contains less Sodium -23.8%
Contains more Iron +355.9%
Contains more Magnesium +172.7%
Contains more Phosphorus +244.6%
Contains more Potassium +335.4%
Contains more Zinc +216.7%
Contains more Copper +268.8%
Contains more Manganese +32.3%
Contains more Selenium +793.8%

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.
Nutmeg
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +343.6%
Contains more Vitamin B6 +35.6%
Contains more Folate +137.5%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +322.8%
Contains more Vitamin B3 +68.2%
Contains more Vitamin K +∞%
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%
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% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +343.6%
Contains more Vitamin B6 +35.6%
Contains more Folate +137.5%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +322.8%
Contains more Vitamin B3 +68.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +165%
Contains more Water +107.7%
Contains more Protein +235.6%
Contains more Carbs +17.5%
Contains more Other +148.9%
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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more Fats +165%
Contains more Water +107.7%
Contains more Protein +235.6%
Contains more Carbs +17.5%
Contains more Other +148.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.9%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +25.7%
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -68.9%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +25.7%

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 solids
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat 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 solids Opinion
Net carbs 28.49g 20.9g Nutmeg
Protein 5.84g 19.6g Cocoa solids
Fats 36.31g 13.7g Nutmeg
Carbs 49.29g 57.9g Cocoa solids
Calories 525kcal 228kcal Nutmeg
Sugar 2.99g 1.75g Cocoa solids
Fiber 20.8g 37g Cocoa solids
Calcium 184mg 128mg Nutmeg
Iron 3.04mg 13.86mg Cocoa solids
Magnesium 183mg 499mg Cocoa solids
Phosphorus 213mg 734mg Cocoa solids
Potassium 350mg 1524mg Cocoa solids
Sodium 16mg 21mg Nutmeg
Zinc 2.15mg 6.81mg Cocoa solids
Copper 1.027mg 3.788mg Cocoa solids
Manganese 2.9mg 3.837mg Cocoa solids
Selenium 1.6µg 14.3µg Cocoa solids
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin E 0mg 0.1mg Cocoa solids
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.078mg Nutmeg
Vitamin B2 0.057mg 0.241mg Cocoa solids
Vitamin B3 1.299mg 2.185mg Cocoa solids
Vitamin B5 0.254mg Cocoa solids
Vitamin B6 0.16mg 0.118mg Nutmeg
Folate 76µg 32µg Nutmeg
Vitamin K 0µg 2.5µg Cocoa solids
Tryptophan 0.293mg Cocoa solids
Threonine 0.776mg Cocoa solids
Isoleucine 0.76mg Cocoa solids
Leucine 1.189mg Cocoa solids
Lysine 0.983mg Cocoa solids
Methionine 0.202mg Cocoa solids
Phenylalanine 0.941mg Cocoa solids
Valine 1.177mg Cocoa solids
Histidine 0.339mg Cocoa solids
Saturated Fat 25.94g 8.07g Cocoa solids
Monounsaturated Fat 3.22g 4.57g Cocoa solids
Polyunsaturated fat 0.35g 0.44g Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cocoa solids
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
16%
Cocoa solids
Minerals Daily Need Coverage Score
121%
Nutmeg
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 1.24g)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 17.87g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $3.6)
Which food is richer in minerals?
Cocoa solids
Cocoa solids 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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.