Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Spices
  4. Nutmeg
  5. Compare
  6. Nutmeg vs. Chia seeds

Nutmeg vs. Chia seeds — In-Depth Nutrition Comparison

Compare

Differences between nutmeg and chia seeds

  • Nutmeg contains less selenium, phosphorus, iron, fiber, vitamin B3, calcium, magnesium, vitamin B1, and zinc than chia seeds.
  • Nutmeg's daily need coverage for saturated fat is 113% higher.
  • The amount of saturated fat in chia seeds is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of chia seeds is 15.

The food types used in this comparison are Spices, nutmeg, ground and Seeds, chia seeds, dried.

Infographic

Nutmeg vs Chia 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
Nutmeg
0
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +83.1%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +153.9%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +3350%
~equal in Copper ~0.924mg
~equal in Sodium ~16mg
~equal in Manganese ~2.723mg

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
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +55.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +79.2%
Contains more Vitamin B2Vitamin B2 +198.2%
Contains more Vitamin B3Vitamin B3 +579.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Nutmeg Chia seeds DV% diff.
Polyunsaturated fat 0.35g 23.665g 155%
Saturated fat 25.94g 3.33g 103%
Selenium 1.6µg 55.2µg 97%
Phosphorus 213mg 860mg 92%
Iron 3.04mg 7.72mg 59%
Fiber 20.8g 34.4g 54%
Vitamin B3 1.299mg 8.83mg 47%
Calcium 184mg 631mg 45%
Magnesium 183mg 335mg 36%
Vitamin B1 0.346mg 0.62mg 23%
Zinc 2.15mg 4.58mg 22%
Protein 5.84g 16.54g 21%
Vitamin B6 0.16mg 12%
Copper 1.027mg 0.924mg 11%
Vitamin B2 0.057mg 0.17mg 9%
Fats 36.31g 30.74g 9%
Manganese 2.9mg 2.723mg 8%
Folate 76µg 49µg 7%
Vitamin E 0mg 0.5mg 3%
Choline 8.8mg 2%
Monounsaturated fat 3.22g 2.309g 2%
Calories 525kcal 486kcal 2%
Potassium 350mg 407mg 2%
Carbs 49.29g 42.12g 2%
Vitamin C 3mg 1.6mg 2%
Vitamin A 5µg 1%
Net carbs 28.49g 7.72g N/A
Sugar 2.99g N/A
Sodium 16mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more FatsFats +18.1%
Contains more CarbsCarbs +17%
Contains more ProteinProtein +183.2%
Contains more OtherOther +106%
~equal in Water ~5.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +39.5%
Contains less Sat. FatSaturated fat -87.2%
Contains more Poly. FatPolyunsaturated fat +6661.4%

People also compare

Nutmeg
Nutmeg vs Oregano
Oregano
Nutmeg
Nutmeg vs Paprika
Paprika
Nutmeg
Nutmeg vs Black pepper
Black pepper
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.