Flaxseeds vs. Nutmeg
Nutrition comparison of Flaxseeds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and nutmeg:
- Both flaxseeds and nutmeg are high in calcium, calories, dietary fiber, iron and potassium.
- Flaxseed has more lutein + zeaxanthin than nutmeg, however, nutmeg contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and nutmeg are high in calories. Flaxseed is very similar to nutmeg for calories - flaxseed has 534 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, flaxseeds is heavier in protein, lighter in carbs and heavier in fat compared to nutmeg per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Nutmeg | |
|---|---|---|
| Protein | 13% | 3% |
| Carbohydrates | 21% | 37% |
| Fat | 66% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and flaxseed has 41% less carbohydrates than nutmeg - flaxseed has 28.9g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both flaxseeds and nutmeg are high in dietary fiber. Flaxseed has 31% more dietary fiber than nutmeg - flaxseed has 27.3g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Flaxseeds and nutmeg contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 213% more protein than nutmeg - flaxseed has 18.3g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and flaxseed has 86% less saturated fat than nutmeg - flaxseed has 3.7g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has 400% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Nutmeg and flaxseeds contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and nutmeg contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Flaxseeds and nutmeg contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both flaxseeds and nutmeg contain significant amounts of folate.
| Flaxseeds | Nutmeg | |
|---|---|---|
| Thiamin | 1.644 MG | 0.346 MG |
| Riboflavin | 0.161 MG | 0.057 MG |
| Niacin | 3.08 MG | 1.299 MG |
| Pantothenic acid | 0.985 MG | ~ |
| Vitamin B6 | 0.473 MG | 0.16 MG |
| Folate | 87 UG | 76 UG |
Minerals
calcium
Both flaxseeds and nutmeg are high in calcium. Flaxseed has 39% more calcium than nutmeg - flaxseed has 255mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both flaxseeds and nutmeg are high in iron. Flaxseed has 88% more iron than nutmeg - flaxseed has 5.7mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both flaxseeds and nutmeg are high in potassium. Flaxseed has 132% more potassium than nutmeg - flaxseed has 813mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, flaxseed has more lutein + zeaxanthin than nutmeg per 100 grams, however, nutmeg contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Nutmeg | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | ~ |
| beta-carotene | ~ | 28 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than nutmeg per 100 grams.
| Flaxseeds | Nutmeg | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.35 G |
| Total | 5.91 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.
Flaxseeds g
()
|
Daily Values (%) |
Nutmeg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 flaxseeds or nutmeg contain more calories in 100 grams?Both flaxseeds and nutmeg are high in calories. Flaxseed is quite similar to nutmeg for calories - flaxseed has 534 calories in 100g and nutmeg has 525 calories.
Does flaxseeds or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and flaxseed has 40% fewer carbohydrates than nutmeg - flaxseed has 28.9g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does flaxseeds or nutmeg contain more calcium?
Both flaxseeds and nutmeg are high in calcium. Flaxseed has 40% more calcium than nutmeg - flaxseed has 255mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does flaxseeds or nutmeg contain more iron?
Both flaxseeds and nutmeg are high in iron. Flaxseed has 90% more iron than nutmeg - flaxseed has 5.7mg of iron in 100 grams and nutmeg has 3mg of iron.
Does flaxseeds or nutmeg contain more potassium?
Both flaxseeds and nutmeg are high in potassium. Flaxseed has 130% more potassium than nutmeg - flaxseed has 813mg of potassium in 100 grams and nutmeg has 350mg of potassium.