Nutmeg vs. Allspice - How Different Are They?

by Ani Harutyunyan | Last updated on July 27, 2023

Medically reviewed by Victoria Mazmanyan

Summary

Nutmeg is 2 times higher in calories and 4 times higher in fats, while allspice contains 1.5 more carbohydrates.

Nutmeg is richer in vitamin B1, zinc, phosphorus, and copper. Allspice is higher in vitamin A, calcium, potassium, and iron. Allspice provides 13 times more vitamin C than nutmeg.

Table of contents

Introduction

Actual Differences

Nutrition

Calories

Minerals

Vitamins

Fats

Carbohydrates

Health impact

Anti-inflammatory Effects

Antibacterial Properties

Blood Sugar Control and Diabetes

References

Introduction

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

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.

Use

Nutmeg and allspice have similar uses in the kitchen.

Nutmeg is commonly used in both sweet and savory dishes, such as pies, custards, puddings, spice blends, and certain meat dishes. It's also used in some beverages like eggnog.

Allspice is also used in both sweet and savory dishes, including cakes, cookies, pickles, stews, marinades, and jerk seasoning blends. In some cultures, it's also used to flavor beverages and liqueurs.

Both spices are usually sold in ground or powdered form; however, nutmeg can also come as a whole seed, while allspice is a dried whole berry.

Nutrition

The nutritional infographics below are presented for 100g servings of ground nutmeg and allspice.

However, these spices are naturally not consumed in such large amounts. One average serving size for allspice and nutmeg is 0.25 teaspoon or 0.5g.

Allspice consists of 72% carbohydrates and 9% fats, while nutmeg is made up of 49% carbohydrates and 36% fats.

@macronutrient

Calories

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

Nutmeg is 2 times higher in calories than allspice.

Nutmeg provides 525 calories per 100g (2.6 calories per serving), and allspice contains 263 calories per 100g (1.3 calories per serving).

However, when added to dishes, these barely change the caloric value of the food.

Minerals

Nutmeg and allspice are rich in minerals and can be a way of adding micronutrients to a dish.

Allspice is 3 times richer in potassium, 4 times richer in calcium, and 2 times richer in calcium, while nutmeg contains 2 times more zinc and 2 times more copper and phosphorus.

Allspice is also richer in selenium, whereas nutmeg is higher in magnesium and lower in sodium.

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

Vitamins

Although nutmeg and allspice are packed with vitamins, allspice has an overall higher vitamin content.

Allspice is richer in vitamins A, C, B2, B3, B6. It is 13 times higher in vitamin C and more than 5 times higher in vitamin A than nutmeg.

However, nutmeg is 3 times higher in vitamin B1 and 2 times richer in folate or vitamin B9.

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	+429.4%
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 E ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.057mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

Fats

Nutmeg is 4 times higher in fats than allspice. It contains 0.18g of fats per serving, while the serving size of allspice provides 0.04g.

However, allspice is richer in polyunsaturated fats, while nutmeg is significantly higher in saturated fats.

Both nutmeg and allspice do not contain any amount of cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Allspice

Saturated Fat: Sat. Fat 2.55 g

Monounsaturated Fat: Mono. Fat 0.66 g

Polyunsaturated fat: Poly. Fat 2.36 g

Nutmeg

Saturated Fat: Sat. Fat 25.94 g

Monounsaturated Fat: Mono. Fat 3.22 g

Polyunsaturated fat: Poly. Fat 0.35 g

Contains less Sat. FatSaturated Fat	-90.2%
Contains more Poly. FatPolyunsaturated fat	+574.3%

Contains more Mono. FatMonounsaturated Fat

+387.9%

Carbohydrates

Allspice contains more carbs than nutmeg. It has 0.36g per 0.5g serving or 72.1g of carbs per 100g, whereas nutmeg has 0.25g per the same serving size of 49.3g per 100g. This difference is mostly due to net carbs since they contain similar amounts of dietary fiber.

Both nutmeg and allspice are rich in fiber. Allspice is only 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 and macelignans (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 cavities and gum infections (6).

Allspice provides antibacterial effects on S. aureus, Salmonella, and E. coli (7).

These effects are due to eugenol content, which is a chemical that damages bacterial cell walls (5, 7).

Blood Sugar Control and Diabetes

A study shows that high-dose nutmeg extract can reduce blood sugar levels and promote pancreatic function (8).

Allspice and nutmeg contain eugenol that protects pancreatic islets, thus managing blood sugar levels (9).

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: July 27, 2023

Medically reviewed by Victoria Mazmanyan

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Allspice

Protein: 6.09 g

Fats: 8.69 g

Carbs: 72.12 g

Water: 8.46 g

Other: 4.64 g

Nutmeg

Protein: 5.84 g

Fats: 36.31 g

Carbs: 49.29 g

Water: 6.23 g

Other: 2.33 g

Contains more CarbsCarbs	+46.3%
Contains more WaterWater	+35.8%
Contains more OtherOther	+99.1%

Contains more FatsFats

+317.8%

~equal in Protein ~5.84g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Glycemic Index
Lower in Sugar
Lower in Saturated Fat
Lower in price
Lower in Cholesterol	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	263kcal	525kcal
Protein	6.09g	5.84g
Fats	8.69g	36.31g
Vitamin C	39.2mg	3mg
Net carbs	50.52g	28.49g
Carbs	72.12g	49.29g
Magnesium	135mg	183mg
Calcium	661mg	184mg
Potassium	1044mg	350mg
Iron	7.06mg	3.04mg
Sugar		2.99g
Fiber	21.6g	20.8g
Copper	0.553mg	1.027mg
Zinc	1.01mg	2.15mg
Phosphorus	113mg	213mg
Sodium	77mg	16mg
Vitamin A	540IU	102IU
Vitamin A	27µg	5µg
Manganese	2.943mg	2.9mg
Selenium	2.7µg	1.6µg
Vitamin B1	0.101mg	0.346mg
Vitamin B2	0.063mg	0.057mg
Vitamin B3	2.86mg	1.299mg
Vitamin B6	0.21mg	0.16mg
Folate	36µg	76µg
Choline		8.8mg
Saturated Fat	2.55g	25.94g
Monounsaturated Fat	0.66g	3.22g
Polyunsaturated fat	2.36g	0.35g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

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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

26%

18%

Minerals Daily Need Coverage Score

132%

121%

Comparison summary

Which food contains less Sodium?

Nutmeg contains less Sodium (difference - 61mg)

Which food is lower in glycemic index?

Nutmeg is lower in glycemic index (difference - 15)

Which food is lower in Sugar?

Allspice is lower in Sugar (difference - 2.99g)

Which food is lower in Saturated Fat?

Allspice is lower in Saturated Fat (difference - 23.39g)

Which food is cheaper?

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.