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Allspice vs Nutmeg - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on July 13, 2022
Education: General Medicine at YSMU
Allspice
vs
Nutmeg

Summary

Nutmeg is richer in vitamin B1, magnesium, zinc, and phosphorus. Allspice is higher in vitamin A, calcium, and potassium. Allspice provides 13 times more vitamin C than Nutmeg. Allspice is lower in saturated fats.

Introduction

In this article, we will be comparing Nutmeg (1) and Allspice (2), focusing on their nutritional composition and health impact.

Actual differences

Allspice is the dried, unripe berry of the Pimenta dioica plant that originated from Jamaica, while Nutmeg is the fruit of Myristica fragrans of Indonesian origin. Nutmeg has a simple, pungent, and slightly spicy flavor. Allspice has a more complex aroma: it resembles a mixture of pepper, nutmeg, cloves, and cinnamon.

Nutrition

Calories

Nutmeg is high in calories, while Allspice is a medium-calorie food.

Nutmeg is two times higher in calories than Allspice.

Nutmeg provides 525 calories per 100g (37 calories per serving), and Allspice contains 263 calories per 100g (16 calories per serving).

Minerals

Nutmeg is relatively richer in minerals than Allspice. It is higher in magnesium, phosphorus, zinc, and copper. Nutmeg contains less sodium than Allspice. Allspice is higher in calcium, iron, and potassium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +259.2%
Contains more Iron +132.2%
Contains more Potassium +198.3%
Contains more Magnesium +35.6%
Contains more Phosphorus +88.5%
Contains less Sodium -79.2%
Contains more Zinc +112.9%
Contains more Copper +85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 199% 265% 97% 49% 93% 11% 28% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Calcium +259.2%
Contains more Iron +132.2%
Contains more Potassium +198.3%
Contains more Magnesium +35.6%
Contains more Phosphorus +88.5%
Contains less Sodium -79.2%
Contains more Zinc +112.9%
Contains more Copper +85.7%

Vitamins

Although Nutmeg and Allspice are packed with vitamins, Allspice has higher vitamin content than Nutmeg.

Allspice is richer in vitamins A, C, B2, B3, B6. It is more than five times higher in vitamin A and 13 times higher in vitamin C than Nutmeg.

Nutmeg is higher in vitamin B1 and folate.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Nutmeg
Contains more Vitamin A +429.4%
Contains more Vitamin C +1206.7%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B6 +31.3%
Contains more Vitamin B1 +242.6%
Contains more Folate +111.1%
Equal in Vitamin B2 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 131% 26% 15% 54% 0% 49% 27% 0% 0%
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 A +429.4%
Contains more Vitamin C +1206.7%
Contains more Vitamin B2 +10.5%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B6 +31.3%
Contains more Vitamin B1 +242.6%
Contains more Folate +111.1%
Equal in Vitamin B2 - 0.057

Fats

Nutmeg is higher in fats than Allspice. It contains 2.5g of fats per serving, while the serving size of Allspice provides 0.5g.

Nutmeg is significantly lower in saturated fats.

Cholesterol

Both Nutmeg and Allspice do not contain any amount of cholesterol.

Carbs

Allspice contains more carbs than Nutmeg. It has 72.1g of carbs per 100g, whereas Nutmeg has only 49.3g per 100g.

Fiber

Both Nutmeg and Allspice are rich in fiber. However, Allspice is 0.8g higher in fiber than Nutmeg. Allspice is especially richer in soluble fiber.

Health impact

Anti-inflammatory effects

Inflammation is linked to several health conditions, such as diabetes, heart disease, and arthritis (3).

Allspice reduces inflammation by inhibiting inflammation markers (4).

Nutmeg contains anti-inflammatory chemicals called monoterpenes (5). However, more studies are needed to confirm the anti-inflammatory effects of Nutmeg and Allspice in humans.

Antibacterial properties

Nutmeg and Allspice show antibacterial effects on potentially harmful bacteria.

Nutmeg extract is effective against Aggregatibacter actinomycetemcomitans Streptococcus mutans, which are known to cause dental cavity and gum infections (6).

Allspice provides antibacterial effects on S. aureus, Salmonella, and E. coli (4). These effects are due to eugenol content, which is a chemical damaging bacterial cell walls (7).

Blood sugar control

A study shows that high-dose nutmeg extract can reduce blood sugar levels and promote pancreatic function (7).

Allspice is used in managing the early stages of type 2 diabetes.

It contains eugenol that protects pancreatic islets, thus managing blood sugar levels (8).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/nutrients
  3. https://www.ncbi.nlm.nih.gov/books/NBK493173/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530202/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222521/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434417/
  7. https://pubmed.ncbi.nlm.nih.gov/31063201/
  8. https://pubmed.ncbi.nlm.nih.gov/32831835/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: July 13, 2022

Infographic

Allspice vs Nutmeg infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Allspice Nutmeg
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Allspice Nutmeg Opinion
Net carbs 50.52g 28.49g Allspice
Protein 6.09g 5.84g Allspice
Fats 8.69g 36.31g Nutmeg
Carbs 72.12g 49.29g Allspice
Calories 263kcal 525kcal Nutmeg
Starch g g
Fructose g g
Sugar g 2.99g Allspice
Fiber 21.6g 20.8g Allspice
Calcium 661mg 184mg Allspice
Iron 7.06mg 3.04mg Allspice
Magnesium 135mg 183mg Nutmeg
Phosphorus 113mg 213mg Nutmeg
Potassium 1044mg 350mg Allspice
Sodium 77mg 16mg Nutmeg
Zinc 1.01mg 2.15mg Nutmeg
Copper 0.553mg 1.027mg Nutmeg
Vitamin A 540IU 102IU Allspice
Vitamin E mg 0mg Nutmeg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 39.2mg 3mg Allspice
Vitamin B1 0.101mg 0.346mg Nutmeg
Vitamin B2 0.063mg 0.057mg Allspice
Vitamin B3 2.86mg 1.299mg Allspice
Vitamin B5 mg mg
Vitamin B6 0.21mg 0.16mg Allspice
Folate 36µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Nutmeg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g g Nutmeg
Saturated Fat 2.55g 25.94g Allspice
Monounsaturated Fat 0.66g 3.22g Nutmeg
Polyunsaturated fat 2.36g 0.35g Allspice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Allspice Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Allspice
20
Nutmeg
Mineral Summary Score
115
Allspice
103
Nutmeg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
37%
Allspice
35%
Nutmeg
Carbohydrates
72%
Allspice
49%
Nutmeg
Fats
40%
Allspice
168%
Nutmeg

Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Allspice
Allspice is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Allspice
Allspice is lower in Saturated Fat (difference - 23.39g)
Which food is cheaper?
Allspice
Allspice is cheaper (difference - $6)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.