Coriander Seeds vs. Nutmeg
Nutrition comparison of Coriander Seeds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coriander seeds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coriander seeds and nutmeg:
- Both coriander seeds and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Coriander seed has more riboflavin, however, nutmeg contains more Vitamin B6 and folate.
- Coriander seed is an excellent source of Vitamin C and protein.
USDA sources for nutritional information: Coriander Seeds (Spices, coriander seed) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coriander seeds and nutmeg are high in calories. Nutmeg has 76% more calories than coriander seed - coriander seed has 298 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, coriander seeds is heavier in protein, heavier in carbs and much lighter in fat compared to nutmeg per calorie. Coriander seeds has a macronutrient ratio of 11:53:36 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coriander Seeds | Nutmeg | |
|---|---|---|
| Protein | 11% | 3% |
| Carbohydrates | 53% | 37% |
| Fat | 36% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both coriander seeds and nutmeg are high in carbohydrates. Coriander seed has 12% more carbohydrates than nutmeg - coriander seed has 55g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both coriander seeds and nutmeg are high in dietary fiber. Coriander seed has 101% more dietary fiber than nutmeg - coriander seed has 41.9g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Coriander seed has less sugar than nutmeg - nutmeg has 3g of sugar per 100 grams and coriander seed does not contain significant amounts.
Protein
protein
Coriander seed is an excellent source of protein and it has 112% more protein than nutmeg - coriander seed has 12.4g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and coriander seed has 96% less saturated fat than nutmeg - coriander seed has 0.99g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Coriander seed is an excellent source of Vitamin C and it has 600% more Vitamin C than nutmeg - coriander seed has 21mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Nutmeg and coriander seeds contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more riboflavin, however, nutmeg contains more Vitamin B6 and folate. Both coriander seeds and nutmeg contain significant amounts of thiamin and niacin.
| Coriander Seeds | Nutmeg | |
|---|---|---|
| Thiamin | 0.239 MG | 0.346 MG |
| Riboflavin | 0.29 MG | 0.057 MG |
| Niacin | 2.13 MG | 1.299 MG |
| Vitamin B6 | ~ | 0.16 MG |
| Folate | ~ | 76 UG |
Minerals
calcium
Both coriander seeds and nutmeg are high in calcium. Coriander seed has 285% more calcium than nutmeg - coriander seed has 709mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both coriander seeds and nutmeg are high in iron. Coriander seed has 437% more iron than nutmeg - coriander seed has 16.3mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both coriander seeds and nutmeg are high in potassium. Coriander seed has 262% more potassium than nutmeg - coriander seed has 1267mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coriander seed has more linoleic acid than nutmeg per 100 grams.
| Coriander Seeds | Nutmeg | |
|---|---|---|
| linoleic acid | 1.75 G | 0.35 G |
| Total | 1.75 G | 0.35 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coriander Seeds (Spices, coriander seed) and Nutmeg (Spices, nutmeg, ground) .
Coriander Seeds g
()
|
Daily Values (%) |
Nutmeg g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coriander seeds or nutmeg contain more calories in 100 grams?Both coriander seeds and nutmeg are high in calories. Nutmeg has 80% more calories than coriander seed - coriander seed has 298 calories in 100g and nutmeg has 525 calories.
Does coriander seeds or nutmeg have more carbohydrates?
By weight, both coriander seeds and nutmeg are high in carbohydrates. coriander seed has 10% more carbohydrates than nutmeg - coriander seed has 55g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does coriander seeds or nutmeg contain more calcium?
Both coriander seeds and nutmeg are high in calcium. Coriander seed has 290% more calcium than nutmeg - coriander seed has 709mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does coriander seeds or nutmeg contain more iron?
Both coriander seeds and nutmeg are high in iron. Coriander seed has 440% more iron than nutmeg - coriander seed has 16.3mg of iron in 100 grams and nutmeg has 3mg of iron.
Does coriander seeds or nutmeg contain more potassium?
Both coriander seeds and nutmeg are high in potassium. Coriander seed has 260% more potassium than nutmeg - coriander seed has 1267mg of potassium in 100 grams and nutmeg has 350mg of potassium.