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  6. White pepper vs. Nutmeg

White pepper vs. Nutmeg — In-Depth Nutrition Comparison

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What are the differences between White pepper and Nutmeg?

  • White pepper is higher in Iron, Manganese, Fiber, and Vitamin C, yet Nutmeg is higher in Vitamin B1, Magnesium, Folate, Copper, and Zinc.
  • White pepper's daily need coverage for Iron is 141% more.
  • White pepper has 7 times more Vitamin C than Nutmeg. While White pepper has 21mg of Vitamin C, Nutmeg has only 3mg.
  • The amount of Saturated Fat in White pepper is lower.

We used Spices, pepper, white and Spices, nutmeg, ground types in this article.

Infographic

White pepper vs Nutmeg 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.
White pepper
White pepper
5
:
5
Nutmeg
Nutmeg
Contains more Calcium +44%
Contains more Iron +370.7%
Contains less Sodium -68.8%
Contains more Manganese +48.3%
Contains more Selenium +93.8%
Contains more Magnesium +103.3%
Contains more Phosphorus +21%
Contains more Potassium +379.5%
Contains more Zinc +90.3%
Contains more Copper +12.9%
White pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 80% 537% 65% 76% 7% 1% 31% 304% 561% 17%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Calcium +44%
Contains more Iron +370.7%
Contains less Sodium -68.8%
Contains more Manganese +48.3%
Contains more Selenium +93.8%
Contains more Magnesium +103.3%
Contains more Phosphorus +21%
Contains more Potassium +379.5%
Contains more Zinc +90.3%
Contains more Copper +12.9%

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.
White pepper
White pepper
2
:
7
Nutmeg
Nutmeg
Contains more Vitamin C +600%
Contains more Vitamin B2 +121.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1472.7%
Contains more Vitamin B3 +512.7%
Contains more Vitamin B6 +60%
Contains more Folate +660%
White pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 70% 6% 30% 4% 0% 24% 8% 0% 0%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin C +600%
Contains more Vitamin B2 +121.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1472.7%
Contains more Vitamin B3 +512.7%
Contains more Vitamin B6 +60%
Contains more Folate +660%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White pepper
White pepper
4
:
1
Nutmeg
Nutmeg
Contains more Protein +78.1%
Contains more Carbs +39.2%
Contains more Water +83.3%
Contains more Other +219.7%
Contains more Fats +1612.7%
White pepper
10% 2% 69% 11% 7%
Protein: 10.4 g
Fats: 2.12 g
Carbs: 68.61 g
Water: 11.42 g
Other: 7.45 g
Nutmeg
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
Contains more Protein +78.1%
Contains more Carbs +39.2%
Contains more Water +83.3%
Contains more Other +219.7%
Contains more Fats +1612.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White pepper
White pepper
2
:
1
Nutmeg
Nutmeg
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +76%
Contains more Monounsaturated Fat +308.1%
White pepper
31% 39% 30%
Saturated Fat: 0.626 g
Monounsaturated Fat: 0.789 g
Polyunsaturated fat: 0.616 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +76%
Contains more Monounsaturated Fat +308.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White pepper Nutmeg
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient White pepper Nutmeg Opinion
Net carbs 42.41g 28.49g White pepper
Protein 10.4g 5.84g White pepper
Fats 2.12g 36.31g Nutmeg
Carbs 68.61g 49.29g White pepper
Calories 296kcal 525kcal Nutmeg
Sugar 2.99g White pepper
Fiber 26.2g 20.8g White pepper
Calcium 265mg 184mg White pepper
Iron 14.31mg 3.04mg White pepper
Magnesium 90mg 183mg Nutmeg
Phosphorus 176mg 213mg Nutmeg
Potassium 73mg 350mg Nutmeg
Sodium 5mg 16mg White pepper
Zinc 1.13mg 2.15mg Nutmeg
Copper 0.91mg 1.027mg Nutmeg
Manganese 4.3mg 2.9mg White pepper
Selenium 3.1µg 1.6µg White pepper
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Vitamin C 21mg 3mg White pepper
Vitamin B1 0.022mg 0.346mg Nutmeg
Vitamin B2 0.126mg 0.057mg White pepper
Vitamin B3 0.212mg 1.299mg Nutmeg
Vitamin B6 0.1mg 0.16mg Nutmeg
Folate 10µg 76µg Nutmeg
Saturated Fat 0.626g 25.94g White pepper
Monounsaturated Fat 0.789g 3.22g Nutmeg
Polyunsaturated fat 0.616g 0.35g White pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White pepper Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
White pepper
20%
Nutmeg
Minerals Daily Need Coverage Score
167%
White pepper
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
White pepper
White pepper is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
White pepper
White pepper contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
White pepper
White pepper is lower in Saturated Fat (difference - 25.314g)
Which food is lower in glycemic index?
White pepper
White pepper is lower in glycemic index (difference - 0)
Which food is cheaper?
White pepper
White pepper is cheaper (difference - $6)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170933/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.