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Nutmeg vs. Coriander seeds — In-Depth Nutrition Comparison

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How are nutmeg and coriander seeds different?

  • Nutmeg is richer in manganese, while coriander seeds are higher in iron, fiber, calcium, selenium, magnesium, phosphorus, potassium, and zinc.
  • Coriander seeds cover your daily need for iron, 166% more than nutmeg.
  • Nutmeg contains 26 times more saturated fat than coriander seeds. Nutmeg contains 25.94g of saturated fat, while coriander seeds contain 0.99g.

Spices, nutmeg, ground and Spices, coriander seed types were used in this article.

Infographic

Nutmeg vs Coriander seeds 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
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 236% 213% 112% 612% 325% 128% 175% 4.6% 248% 143%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +52.6%
Contains more MagnesiumMagnesium +80.3%
Contains more CalciumCalcium +285.3%
Contains more PotassiumPotassium +262%
Contains more IronIron +436.8%
Contains more ZincZinc +118.6%
Contains more PhosphorusPhosphorus +92%
Contains more SeleniumSelenium +1537.5%
~equal in Copper ~0.975mg

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
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 70% 0% 0% 0% 60% 67% 40% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B2Vitamin B2 +408.8%
Contains more Vitamin B3Vitamin B3 +64%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
1
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
12% 18% 55% 9% 6%
Protein: 12.37 g
Fats: 17.77 g
Carbs: 54.99 g
Water: 8.86 g
Other: 6.01 g
Contains more FatsFats +104.3%
Contains more ProteinProtein +111.8%
Contains more CarbsCarbs +11.6%
Contains more WaterWater +42.2%
Contains more OtherOther +157.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
6% 83% 11%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 13.58 g
Polyunsaturated fat: Poly. Fat 1.75 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +321.7%
Contains more Poly. FatPolyunsaturated fat +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Coriander seeds
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Nutmeg Coriander seeds DV% diff.
Iron 3.04mg 16.32mg 166%
Saturated fat 25.94g 0.99g 113%
Fiber 20.8g 41.9g 84%
Calcium 184mg 709mg 53%
Selenium 1.6µg 26.2µg 45%
Manganese 2.9mg 1.9mg 43%
Magnesium 183mg 330mg 35%
Fats 36.31g 17.77g 29%
Phosphorus 213mg 409mg 28%
Potassium 350mg 1267mg 27%
Monounsaturated fat 3.22g 13.58g 26%
Zinc 2.15mg 4.7mg 23%
Vitamin C 3mg 21mg 20%
Folate 76µg 0µg 19%
Vitamin B2 0.057mg 0.29mg 18%
Protein 5.84g 12.37g 13%
Vitamin B6 0.16mg 12%
Calories 525kcal 298kcal 11%
Vitamin B1 0.346mg 0.239mg 9%
Polyunsaturated fat 0.35g 1.75g 9%
Copper 1.027mg 0.975mg 6%
Vitamin B3 1.299mg 2.13mg 5%
Choline 8.8mg 2%
Carbs 49.29g 54.99g 2%
Vitamin A 5µg 0µg 1%
Sodium 16mg 35mg 1%
Net carbs 28.49g 13.09g N/A
Sugar 2.99g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Coriander seeds
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
18%
Coriander seeds
Minerals Daily Need Coverage Score
121%
Nutmeg
220%
Coriander seeds

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 19mg)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food is lower in Sugar?
Coriander seeds
Coriander seeds is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Coriander seeds
Coriander seeds is lower in Saturated fat (difference - 24.95g)
Which food is lower in glycemic index?
Coriander seeds
Coriander seeds is lower in glycemic index (difference - 0)
Which food is cheaper?
Coriander seeds
Coriander seeds is cheaper (difference - $6)
Which food is richer in minerals?
Coriander seeds
Coriander seeds is relatively richer in minerals
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. Coriander seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170922/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.