Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nutmeg vs. Cod — In-Depth Nutrition Comparison

Compare

Significant differences between nutmeg and cod

  • Nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, and folate; however, cod is richer in selenium and vitamin B12.
  • Nutmeg covers your daily saturated fat needs 129% more than cod.
  • Cod contains less saturated fat.

Specific food types used in this comparison are Spices, nutmeg, ground and Fish, cod, Atlantic, raw.

Infographic

Nutmeg vs Cod 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
7
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%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +471.9%
Contains more CalciumCalcium +1050%
Contains more IronIron +700%
Contains more CopperCopper +3567.9%
Contains more ZincZinc +377.8%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +19233.3%
Contains more PotassiumPotassium +18%
Contains more SeleniumSelenium +1968.8%
~equal in Phosphorus ~203mg

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
3
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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +355.3%
Contains more FolateFolate +985.7%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +58.8%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +640.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
3
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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +5319.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +676.7%
Contains more ProteinProtein +205%
Contains more WaterWater +1203.7%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +3325.5%
Contains more Poly. FatPolyunsaturated fat +51.5%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Cod DV% diff.
Vitamin B5 153mg 3060%
Manganese 2.9mg 0.015mg 125%
Saturated fat 25.94g 0.131g 117%
Copper 1.027mg 0.028mg 111%
Fiber 20.8g 0g 83%
Selenium 1.6µg 33.1µg 57%
Fats 36.31g 0.67g 55%
Vitamin B12 0µg 0.91µg 38%
Magnesium 183mg 32mg 36%
Iron 3.04mg 0.38mg 33%
Protein 5.84g 17.81g 24%
Vitamin B1 0.346mg 0.076mg 23%
Calories 525kcal 82kcal 22%
Folate 76µg 7µg 17%
Calcium 184mg 16mg 17%
Carbs 49.29g 0g 16%
Zinc 2.15mg 0.45mg 15%
Cholesterol 0mg 43mg 14%
Choline 8.8mg 65.2mg 10%
Monounsaturated fat 3.22g 0.094g 8%
Vitamin B6 0.16mg 0.245mg 7%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin B3 1.299mg 2.063mg 5%
Vitamin E 0mg 0.64mg 4%
Sodium 16mg 54mg 2%
Potassium 350mg 413mg 2%
Vitamin C 3mg 1mg 2%
Vitamin A 5µg 12µg 1%
Vitamin B2 0.057mg 0.065mg 1%
Phosphorus 213mg 203mg 1%
Polyunsaturated fat 0.35g 0.231g 1%
Net carbs 28.49g 0g N/A
Sugar 2.99g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
731%
Cod
Minerals Daily Need Coverage Score
121%
Nutmeg
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 38mg)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 25.809g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $4.7)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.