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Nutmeg vs. Allspice — 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
Nutmeg
vs
Allspice

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Contains more Calcium +259.2%
Contains more Iron +132.2%
Contains more Potassium +198.3%
Contains more Selenium +68.8%
Equal in Manganese - 2.943
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 265% 97% 49% 93% 11% 28% 185% 384% 15%
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%
Contains more Calcium +259.2%
Contains more Iron +132.2%
Contains more Potassium +198.3%
Contains more Selenium +68.8%
Equal in Manganese - 2.943

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nutmeg
4
:
Contains more Vitamin B1 +242.6%
Contains more Folate +111.1%
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%
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%
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%
Contains more Vitamin B1 +242.6%
Contains more Folate +111.1%
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%

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

Nutmeg vs Allspice infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +317.8%
Contains more Carbs +46.3%
Contains more Water +35.8%
Contains more Other +99.1%
Equal in Protein - 6.09
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
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
Contains more Fats +317.8%
Contains more Carbs +46.3%
Contains more Water +35.8%
Contains more Other +99.1%
Equal in Protein - 6.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +387.9%
Contains less Saturated Fat -90.2%
Contains more Polyunsaturated fat +574.3%
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
46% 12% 42%
Saturated Fat: 2.55 g
Monounsaturated Fat: 0.66 g
Polyunsaturated fat: 2.36 g
Contains more Monounsaturated Fat +387.9%
Contains less Saturated Fat -90.2%
Contains more Polyunsaturated fat +574.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Allspice
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 Nutmeg Allspice Opinion
Net carbs 28.49g 50.52g Allspice
Protein 5.84g 6.09g Allspice
Fats 36.31g 8.69g Nutmeg
Carbs 49.29g 72.12g Allspice
Calories 525kcal 263kcal Nutmeg
Sugar 2.99g Allspice
Fiber 20.8g 21.6g Allspice
Calcium 184mg 661mg Allspice
Iron 3.04mg 7.06mg Allspice
Magnesium 183mg 135mg Nutmeg
Phosphorus 213mg 113mg Nutmeg
Potassium 350mg 1044mg Allspice
Sodium 16mg 77mg Nutmeg
Zinc 2.15mg 1.01mg Nutmeg
Copper 1.027mg 0.553mg Nutmeg
Manganese 2.9mg 2.943mg Allspice
Selenium 1.6µg 2.7µg Allspice
Vitamin A 102IU 540IU Allspice
Vitamin A RAE 5µg 27µg Allspice
Vitamin C 3mg 39.2mg Allspice
Vitamin B1 0.346mg 0.101mg Nutmeg
Vitamin B2 0.057mg 0.063mg Allspice
Vitamin B3 1.299mg 2.86mg Allspice
Vitamin B6 0.16mg 0.21mg Allspice
Folate 76µg 36µg Nutmeg
Saturated Fat 25.94g 2.55g Allspice
Monounsaturated Fat 3.22g 0.66g Nutmeg
Polyunsaturated fat 0.35g 2.36g Allspice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Allspice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Nutmeg
28%
Allspice
Minerals Daily Need Coverage Score
121%
Nutmeg
132%
Allspice

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.