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Nutmeg vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between nutmeg and coconut milk

  • Coconut milk has less manganese, copper, fiber, magnesium, vitamin B1, iron, calcium, phosphorus, and folate.
  • Nutmeg's daily need coverage for manganese is 86% more.
  • Nutmeg has 13 times more vitamin B1 than coconut milk. Nutmeg has 0.346mg of vitamin B1, while coconut milk has 0.026mg.
  • Coconut milk is lower in saturated fat.
  • Coconut milk has a higher glycemic index than nutmeg.

The food varieties used in the comparison are Spices, nutmeg, ground and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Nutmeg vs Coconut milk 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
8
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +394.6%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +33.1%
Contains more IronIron +85.4%
Contains more CopperCopper +286.1%
Contains more ZincZinc +220.9%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +216.6%
Contains more SeleniumSelenium +287.5%
~equal in Sodium ~15mg

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
6
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1230.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B6Vitamin B6 +384.8%
Contains more FolateFolate +375%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~2.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +155%
Contains more FatsFats +52.3%
Contains more CarbsCarbs +789.7%
Contains more OtherOther +228.2%
Contains more WaterWater +985.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains more Mono. FatMonounsaturated fat +217.6%
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains less Sat. FatSaturated fat -18.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Coconut milk
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Coconut milk DV% diff.
Manganese 2.9mg 0.916mg 86%
Copper 1.027mg 0.266mg 85%
Fiber 20.8g 2.2g 74%
Magnesium 183mg 37mg 35%
Vitamin B1 0.346mg 0.026mg 27%
Saturated fat 25.94g 21.14g 22%
Fats 36.31g 23.84g 19%
Iron 3.04mg 1.64mg 18%
Calcium 184mg 16mg 17%
Phosphorus 213mg 100mg 16%
Folate 76µg 16µg 15%
Calories 525kcal 230kcal 15%
Carbs 49.29g 5.54g 15%
Zinc 2.15mg 0.67mg 13%
Vitamin B6 0.16mg 0.033mg 10%
Selenium 1.6µg 6.2µg 8%
Protein 5.84g 2.29g 7%
Monounsaturated fat 3.22g 1.014g 6%
Vitamin B2 0.057mg 0mg 4%
Vitamin B5 0.183mg 4%
Potassium 350mg 263mg 3%
Vitamin B3 1.299mg 0.76mg 3%
Polyunsaturated fat 0.35g 0.261g 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0mg 0.15mg 1%
Vitamin C 3mg 2.8mg 0%
Net carbs 28.49g 3.34g N/A
Sugar 2.99g 3.34g N/A
Sodium 16mg 15mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 8.8mg 8.5mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Coconut milk
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%
Nutmeg
5%
Coconut milk
Minerals Daily Need Coverage Score
121%
Nutmeg
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Coconut milk
Coconut milk is lower in Saturated fat (difference - 4.8g)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $2)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.