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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, Vitamin K, Iron, Copper, Potassium, Calcium, and Fiber, however, Nutmeg is higher in Vitamin B1, and Folate.
  • Black pepper covers your daily Manganese needs 428% more than Nutmeg.
  • 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Nutmeg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more CalciumCalcium +140.8%
Contains more PotassiumPotassium +279.7%
Contains more IronIron +219.4%
Contains more CopperCopper +29.5%
Contains more ManganeseManganese +339.8%
Contains more SeleniumSelenium +206.3%
Contains more ZincZinc +80.7%
Contains more PhosphorusPhosphorus +34.8%
Contains less SodiumSodium -20%
~equal in Magnesium ~183mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Nutmeg
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin AVitamin A +436.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +81.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +28.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +220.4%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more FolateFolate +347.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Nutmeg
1
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 ProteinProtein +77.9%
Contains more CarbsCarbs +29.7%
Contains more WaterWater +100%
Contains more OtherOther +326.6%
Contains more FatsFats +1013.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Nutmeg
1
88% 11%
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 -94.6%
Contains more Poly. FatPolyunsaturated fat +185.1%
Contains more Mono. FatMonounsaturated Fat +335.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black pepper Nutmeg Opinion
Calories 251kcal 525kcal Nutmeg
Protein 10.39g 5.84g Black pepper
Fats 3.26g 36.31g Nutmeg
Vitamin C 0mg 3mg Nutmeg
Net carbs 38.65g 28.49g Black pepper
Carbs 63.95g 49.29g Black pepper
Magnesium 171mg 183mg Nutmeg
Calcium 443mg 184mg Black pepper
Potassium 1329mg 350mg Black pepper
Iron 9.71mg 3.04mg Black pepper
Sugar 0.64g 2.99g Black pepper
Fiber 25.3g 20.8g Black pepper
Copper 1.33mg 1.027mg Black pepper
Zinc 1.19mg 2.15mg Nutmeg
Phosphorus 158mg 213mg Nutmeg
Sodium 20mg 16mg Nutmeg
Vitamin A 547IU 102IU Black pepper
Vitamin A 27µg 5µg Black pepper
Vitamin E 1.04mg 0mg Black pepper
Manganese 12.753mg 2.9mg Black pepper
Selenium 4.9µg 1.6µg Black pepper
Vitamin B1 0.108mg 0.346mg Nutmeg
Vitamin B2 0.18mg 0.057mg Black pepper
Vitamin B3 1.143mg 1.299mg Nutmeg
Vitamin B5 1.399mg Black pepper
Vitamin B6 0.291mg 0.16mg Black pepper
Vitamin K 163.7µg 0µg Black pepper
Folate 17µg 76µg Nutmeg
Choline 11.3mg 8.8mg Black pepper
Saturated Fat 1.392g 25.94g Black pepper
Monounsaturated Fat 0.739g 3.22g Nutmeg
Polyunsaturated fat 0.998g 0.35g Black pepper
Tryptophan 0.058mg Black pepper
Threonine 0.244mg Black pepper
Isoleucine 0.366mg Black pepper
Leucine 1.014mg Black pepper
Lysine 0.244mg Black pepper
Methionine 0.096mg Black pepper
Phenylalanine 0.446mg Black pepper
Valine 0.547mg Black pepper
Histidine 0.159mg Black pepper
Fructose 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

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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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
56%
Black pepper
18%
Nutmeg
Minerals Daily Need Coverage Score
297%
Black pepper
121%
Nutmeg

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 is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.