Spices vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, mustard seed, ground is higher in more vitamins & minerals
Calories (kcal)
Spices 508
Nuts 659
Protein (g)
Spices 26.1
Nuts 14.3
Carbs (g)
Spices 28.1
Nuts 11.7
Fat (g)
Spices 36.2
Nuts 67.1
Fiber (g)
Spices 12.2
Nuts 7.50
Quick answers
Which has more protein?
Spices, mustard seed, ground — 26.1g vs 14.3g per 100g.
Which has fewer calories?
Spices, mustard seed, ground — 508 vs 659 kcal per 100g.
Which is more nutrient-dense?
Spices, mustard seed, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spices | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 508 kcal | 659 kcal | -23% |
| Macronutrients | |||
| Water | 5.27 g | 3.42 g | +54% |
| Protein | 26.1 g | 14.3 g | +82% |
| Total lipid (fat) | 36.2 g | 67.1 g | -46% |
| Carbohydrate, by difference | 28.1 g | 11.7 g | +139% |
| Fiber, total dietary | 12.2 g | 7.50 g | +63% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.99 g | 16.1 g | -88% |
| Fatty acids, total monounsaturated | 22.5 g | 23.9 g | -6% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.10 mg | 0.700 mg | +914% |
| Thiamin (Vitamin B1) | 0.805 mg | 0.617 mg | +30% |
| Riboflavin (Vitamin B2) | 0.261 mg | 0.035 mg | +646% |
| Niacin (Vitamin B3) | 4.73 mg | 0.295 mg | +1504% |
| Pantothenic acid (Vitamin B5) | 0.810 mg | 0.184 mg | +340% |
| Vitamin B-6 — Pyridoxine | 0.397 mg | 0.101 mg | +293% |
| Biotin (Vitamin B7) | 162 ug | 22.0 ug | +636% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 123 mg | 28.8 mg | +326% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 18.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 5.07 mg | 5.65 mg | -10% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 266 mg | 160 mg | +66% |
| Iron, Fe | 9.21 mg | 2.43 mg | +279% |
| Magnesium, Mg | 370 mg | 376 mg | -2% |
| Phosphorus, P | 828 mg | 725 mg | +14% |
| Potassium, K | 738 mg | 659 mg | +12% |
| Sodium, Na | 13.0 mg | 3.00 mg | +333% |
| Zinc, Zn | 6.08 mg | 4.06 mg | +50% |
| Copper, Cu | 0.645 mg | 1.74 mg | -63% |
| Manganese, Mn | 2.45 mg | 1.22 mg | +100% |
| Selenium, Se | 208 ug | 1917 ug | -89% |
| Other Nutrients | |||
| Energy | 2126 kj | 2757 kj | -23% |
| Ash | 4.33 g | 3.43 g | +26% |
| Total Sugars | 6.79 g | 2.33 g | +191% |
| Sucrose | 3.69 g | 2.33 g | +58% |
| Glucose | 2.88 g | 0 g | |
| Fructose | 0.020 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.200 g | 0 g | |
| Starch | — | 0.250 g | |
| Folic acid (Vitamin B9 — synthetic) | 162 ug | 22.0 ug | +636% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 162 ug | 22.0 ug | +636% |
| Betaine | 1.90 mg | 0.400 mg | +375% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 31.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 568 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 19.8 mg | 9.56 mg | +107% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.810 mg | 0.630 mg | +29% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.070 mg | 0.170 mg | -59% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.40 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.046 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.977 g | 9.63 g | -90% |
| SFA 17:0 (Margaric acid) | 0 g | 0.041 g | -100% |
| SFA 18:0 (Stearic acid) | 0.458 g | 6.24 g | -93% |
| SFA 20:0 (Arachidic acid) | 0.275 g | 0.167 g | +65% |
| SFA 22:0 (Behenic acid) | 0.175 g | 0.010 g | +1650% |
| SFA 24:0 (Lignoceric acid) | 0.105 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.062 g | 0.214 g | -71% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.045 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.46 g | 23.6 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 3.99 g | 0.027 g | +14693% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 9.35 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.644 g | — | |
| Fatty acids, total polyunsaturated | 10.1 g | 24.4 g | -59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.92 g | 24.4 g | -76% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 23.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 3.79 g | 0.036 g | +10433% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.018 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.018 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.250 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Phytosterols | 118 mg | — | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.256 g | 0.135 g | +90% |
| Threonine (EAA) | 0.838 g | 0.365 g | +130% |
| Isoleucine (EAA, BCAA) | 1.18 g | 0.518 g | +128% |
| Leucine (EAA, BCAA) | 2.08 g | 1.19 g | +75% |
| Lysine (EAA) | 1.84 g | 0.490 g | +276% |
| Methionine (EAA) | 0.483 g | 1.12 g | -57% |
| Cystine (conditionally essential) | 0.680 g | 0.306 g | +122% |
| Phenylalanine (EAA) | 1.17 g | 0.639 g | +84% |
| Tyrosine (conditionally essential) | 0.809 g | 0.416 g | +94% |
| Valine (EAA, BCAA) | 1.51 g | 0.760 g | +99% |
| Arginine (conditionally essential) | 1.93 g | 2.14 g | -10% |
| Histidine (EAA) | 0.878 g | 0.409 g | +115% |
| Alanine | 1.17 g | 0.609 g | +93% |
| Aspartic acid | 2.43 g | 1.33 g | +84% |
| Glutamic acid | 5.26 g | 3.19 g | +65% |
| Glycine (conditionally essential) | 1.59 g | 0.733 g | +117% |
| Proline (conditionally essential) | 2.81 g | 0.706 g | +298% |
| Serine | 0.759 g | 0.676 g | +12% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | 0 mg | 0 mg | = |
| Proanthocyanidin trimers | 0 mg | 0 mg | = |
| Proanthocyanidin 4-6mers | 0 mg | 0 mg | = |
| Proanthocyanidin 7-10mers | 0 mg | 0 mg | = |
| Proanthocyanidin polymers (>10mers) | 0 mg | 0 mg | = |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | 1.00 mg | -10% |
| Choline from phosphatidylcholine | 75.0 mg | 11.0 mg | +582% |
| Choline from phosphocholine | 0.400 mg | 0.300 mg | +33% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 46.0 mg | 16.0 mg | +188% |
| Total Choline | 120 mg | 29.0 mg | +314% |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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