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Black pepper vs Nutmeg - In-Depth Nutrition Comparison

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A recap on differences between Black pepper and Nutmeg

  • Black pepper has more Manganese, Iron, Copper, Potassium, Calcium, and Fiber, however Nutmeg is higher in Vitamin K, Vitamin B1, and Folate.
  • Black pepper covers your daily Manganese needs 428% more than Nutmeg.
  • Nutmeg contains 4 times less Potassium than Black pepper. Black pepper contains 1329mg of Potassium, while Nutmeg contains 350mg.
  • Black pepper has less Saturated Fat.

Food varieties used in this article are Spices, pepper, black and Spices, nutmeg, ground.

Infographic

Black pepper vs Nutmeg infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black pepper
Black pepper
4
:
4
Nutmeg
Nutmeg
Contains more Iron +219.4%
Contains more Calcium +140.8%
Contains more Potassium +279.7%
Contains more Copper +29.5%
Contains more Zinc +80.7%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Equal in Magnesium - 183
Black pepper
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 365% 133% 118% 123% 444% 33% 68% 3%
Nutmeg
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 114% 56% 31% 131% 343% 59% 92% 3%
Contains more Iron +219.4%
Contains more Calcium +140.8%
Contains more Potassium +279.7%
Contains more Copper +29.5%
Contains more Zinc +80.7%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Equal in Magnesium - 183

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
Black pepper
Black pepper
6
:
4
Nutmeg
Nutmeg
Contains more Vitamin A +436.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B6 +81.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220.4%
Contains more Vitamin B3 +13.6%
Contains more Folate +347.1%
Black pepper
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 33% 21% 0% 27% 42% 22% 84% 68% 0% 410% 13%
Nutmeg
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 0% 0% 87% 14% 25% 0% 37% 0% 0% 57%
Contains more Vitamin A +436.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B6 +81.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220.4%
Contains more Vitamin B3 +13.6%
Contains more Folate +347.1%

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
60
Black pepper
20
Nutmeg
Mineral Summary Score
160
Black pepper
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
62%
Black pepper
35%
Nutmeg
Carbohydrates
64%
Black pepper
49%
Nutmeg
Fats
15%
Black pepper
168%
Nutmeg

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.
Black pepper 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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 2.35g)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 24.548g)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $3.5)
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.

All nutrients comparison - raw data values

Nutrient Black pepper Nutmeg Opinion
Calories 251 525 Nutmeg
Protein 10.39 5.84 Black pepper
Fats 3.26 36.31 Nutmeg
Vitamin C 0 3 Nutmeg
Carbs 63.95 49.29 Black pepper
Cholesterol 0 0
Vitamin D 0 0
Iron 9.71 3.04 Black pepper
Calcium 443 184 Black pepper
Potassium 1329 350 Black pepper
Magnesium 171 183 Nutmeg
Sugar 0.64 2.99 Black pepper
Fiber 25.3 20.8 Black pepper
Copper 1.33 1.027 Black pepper
Zinc 1.19 2.15 Nutmeg
Starch
Phosphorus 158 213 Nutmeg
Sodium 20 16 Nutmeg
Vitamin A 547 102 Black pepper
Vitamin E 1.04 0 Black pepper
Vitamin D 0 0
Vitamin B1 0.108 0.346 Nutmeg
Vitamin B2 0.18 0.057 Black pepper
Vitamin B3 1.143 1.299 Nutmeg
Vitamin B5 1.399 Black pepper
Vitamin B6 0.291 0.16 Black pepper
Vitamin B12 0 0
Vitamin K 163.7 0 Black pepper
Folate 17 76 Nutmeg
Trans Fat 0 Nutmeg
Saturated Fat 1.392 25.94 Black pepper
Monounsaturated Fat 0.739 3.22 Nutmeg
Polyunsaturated fat 0.998 0.35 Black pepper
Tryptophan 0.058 Black pepper
Threonine 0.244 Black pepper
Isoleucine 0.366 Black pepper
Leucine 1.014 Black pepper
Lysine 0.244 Black pepper
Methionine 0.096 Black pepper
Phenylalanine 0.446 Black pepper
Valine 0.547 Black pepper
Histidine 0.159 Black pepper
Fructose 0.23 Black pepper

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.