Allspice vs. Nutmeg — In-Depth Nutrition Comparison

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What are the main differences between allspice and nutmeg?

Allspice is richer in iron, calcium, vitamin C, and potassium, yet nutmeg is richer in copper, vitamin B1, phosphorus, magnesium, and zinc.
Nutmeg's daily need coverage for saturated fat is 117% higher.
Allspice has 13 times more vitamin C than nutmeg. Allspice has 39.2mg of vitamin C, while nutmeg has 3mg.
Allspice contains less saturated fat.
Nutmeg has a lower glycemic index than allspice.

We used Spices, allspice, ground and Spices, nutmeg, ground types in this comparison.

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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.

Allspice

Nutmeg

Contains more CalciumCalcium	+259.2%
Contains more PotassiumPotassium	+198.3%
Contains more IronIron	+132.2%
Contains more SeleniumSelenium	+68.8%

Contains more MagnesiumMagnesium	+35.6%
Contains more CopperCopper	+85.7%
Contains more ZincZinc	+112.9%
Contains more PhosphorusPhosphorus	+88.5%
Contains less SodiumSodium	-79.2%

~equal in Manganese ~2.9mg

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.

Allspice

Nutmeg

Contains more Vitamin CVitamin C	+1206.7%
Contains more Vitamin AVitamin A	+440%
Contains more Vitamin B3Vitamin B3	+120.2%
Contains more Vitamin B6Vitamin B6	+31.3%

Contains more Vitamin B1Vitamin B1	+242.6%
Contains more FolateFolate	+111.1%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin B2 ~0.057mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	2.55g	25.94g	106%
Copper	0.553mg	1.027mg	53%
Iron	7.06mg	3.04mg	50%
Calcium	661mg	184mg	48%
Fats	8.69g	36.31g	42%
Vitamin C	39.2mg	3mg	40%
Potassium	1044mg	350mg	20%
Vitamin B1	0.101mg	0.346mg	20%
Phosphorus	113mg	213mg	14%
Calories	263kcal	525kcal	13%
Polyunsaturated fat	2.36g	0.35g	13%
Magnesium	135mg	183mg	11%
Zinc	1.01mg	2.15mg	10%
Vitamin B3	2.86mg	1.299mg	10%
Folate	36µg	76µg	10%
Carbs	72.12g	49.29g	8%
Monounsaturated fat	0.66g	3.22g	6%
Vitamin B6	0.21mg	0.16mg	4%
Fiber	21.6g	20.8g	3%
Sodium	77mg	16mg	3%
Vitamin A	27µg	5µg	2%
Manganese	2.943mg	2.9mg	2%
Selenium	2.7µg	1.6µg	2%
Choline		8.8mg	2%
Protein	6.09g	5.84g	1%
Protein per 100 calories	2.3g	1.1g	N/A
Calories per 10 g protein	432kcal	899kcal	N/A
Weight per 100 calories	38g	19g	N/A
Unsaturated / Saturated Fat ratio	1.2	0.14	N/A
Net carbs	50.52g	28.49g	N/A
Sugar		2.99g	N/A
Vitamin B2	0.063mg	0.057mg	0%