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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

Nutmeg vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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.
Nutmeg
2
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 29% 7% 4%
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
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
9% 19% 72%
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.
Nutmeg Flax seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Flax seeds 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?

ok
ok
is better in case of low diet
Nutmeg Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
121%
Nutmeg
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.44g)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 22.277g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.