Nutmeg vs. Flax seeds — In-Depth Nutrition Comparison
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A recap on differences between nutmeg and flax seeds
- Nutmeg has less vitamin B1, phosphorus, magnesium, selenium, iron, fiber, vitamin B6, copper, and zinc.
- Nutmeg covers your daily saturated fat needs 111% more than flax seeds.
- Flax seeds have less saturated fat.
Food varieties used in this article are Spices, nutmeg, ground and Seeds, flaxseed.
Infographic
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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 less SodiumSodium | -46.7% |
| Contains more ManganeseManganese | +16.8% |
| Contains more MagnesiumMagnesium | +114.2% |
| Contains more CalciumCalcium | +38.6% |
| Contains more PotassiumPotassium | +132.3% |
| Contains more IronIron | +88.5% |
| Contains more CopperCopper | +18.8% |
| Contains more ZincZinc | +101.9% |
| Contains more PhosphorusPhosphorus | +201.4% |
| Contains more SeleniumSelenium | +1487.5% |
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.
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375.1% |
| Contains more Vitamin B2Vitamin B2 | +182.5% |
| Contains more Vitamin B3Vitamin B3 | +137.1% |
| Contains more Vitamin B6Vitamin B6 | +195.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.5% |
| Contains more CholineCholine | +794.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +70.7% |
| Contains more ProteinProtein | +213.2% |
| Contains more FatsFats | +16.1% |
| Contains more WaterWater | +11.7% |
| Contains more OtherOther | +59.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -85.9% |
| Contains more Mono. FatMonounsaturated fat | +133.8% |
| Contains more Poly. FatPolyunsaturated fat | +8108.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.35g | 28.73g | 189% |
| Vitamin B1 | 0.346mg | 1.644mg | 108% |
| Saturated fat | 25.94g | 3.663g | 101% |
| Phosphorus | 213mg | 642mg | 61% |
| Magnesium | 183mg | 392mg | 50% |
| Selenium | 1.6µg | 25.4µg | 43% |
| Iron | 3.04mg | 5.73mg | 34% |
| Fiber | 20.8g | 27.3g | 26% |
| Protein | 5.84g | 18.29g | 25% |
| Vitamin B6 | 0.16mg | 0.473mg | 24% |
| Copper | 1.027mg | 1.22mg | 21% |
| Vitamin B5 | 0.985mg | 20% | |
| Zinc | 2.15mg | 4.34mg | 20% |
| Manganese | 2.9mg | 2.482mg | 18% |
| Potassium | 350mg | 813mg | 14% |
| Choline | 8.8mg | 78.7mg | 13% |
| Vitamin B3 | 1.299mg | 3.08mg | 11% |
| Monounsaturated fat | 3.22g | 7.527g | 11% |
| Fats | 36.31g | 42.16g | 9% |
| Vitamin B2 | 0.057mg | 0.161mg | 8% |
| Carbs | 49.29g | 28.88g | 7% |
| Calcium | 184mg | 255mg | 7% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Folate | 76µg | 87µg | 3% |
| Vitamin C | 3mg | 0.6mg | 3% |
| Vitamin E | 0mg | 0.31mg | 2% |
| Sodium | 16mg | 30mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Calories | 525kcal | 534kcal | 0% |
| Net carbs | 28.49g | 1.58g | N/A |
| Sugar | 2.99g | 1.55g | N/A |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
121%
191%
Comparison summary
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 1.44g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 22.277g)
Which food is cheaper?
Flax seeds is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)