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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +140.8%
Contains more Iron +219.4%
Contains more Potassium +279.7%
Contains more Copper +29.5%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +80.7%
Equal in Magnesium - 183
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 133% 365% 123% 68% 118% 3% 33% 444%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Calcium +140.8%
Contains more Iron +219.4%
Contains more Potassium +279.7%
Contains more Copper +29.5%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +80.7%
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
:
4
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
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 +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%

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

All nutrients comparison - raw data values

Nutrient Black pepper Nutmeg Opinion
Net carbs 38.65g 28.49g Black pepper
Protein 10.39g 5.84g Black pepper
Fats 3.26g 36.31g Nutmeg
Carbs 63.95g 49.29g Black pepper
Calories 251kcal 525kcal Nutmeg
Starch g g
Fructose 0.23g g Black pepper
Sugar 0.64g 2.99g Black pepper
Fiber 25.3g 20.8g Black pepper
Calcium 443mg 184mg Black pepper
Iron 9.71mg 3.04mg Black pepper
Magnesium 171mg 183mg Nutmeg
Phosphorus 158mg 213mg Nutmeg
Potassium 1329mg 350mg Black pepper
Sodium 20mg 16mg Nutmeg
Zinc 1.19mg 2.15mg Nutmeg
Copper 1.33mg 1.027mg Black pepper
Vitamin A 547IU 102IU Black pepper
Vitamin E 1.04mg 0mg Black pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3mg Nutmeg
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 mg Black pepper
Vitamin B6 0.291mg 0.16mg Black pepper
Folate 17µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 163.7µg 0µg Black pepper
Tryptophan 0.058mg mg Black pepper
Threonine 0.244mg mg Black pepper
Isoleucine 0.366mg mg Black pepper
Leucine 1.014mg mg Black pepper
Lysine 0.244mg mg Black pepper
Methionine 0.096mg mg Black pepper
Phenylalanine 0.446mg mg Black pepper
Valine 0.547mg mg Black pepper
Histidine 0.159mg mg Black pepper
Cholesterol 0mg 0mg
Trans Fat 0g g Nutmeg
Saturated Fat 1.392g 25.94g Black pepper
Monounsaturated Fat 0.739g 3.22g Nutmeg
Polyunsaturated fat 0.998g 0.35g Black pepper

Which food is preferable for your diet?

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

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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

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.

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.