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.

Nutmeg

Allspice

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%

Contains more CalciumCalcium	+259.2%
Contains more PotassiumPotassium	+198.3%
Contains more IronIron	+132.2%
Contains more SeleniumSelenium	+68.8%

~equal in Manganese ~2.943mg

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.

Nutmeg

Allspice

Contains more Vitamin B1Vitamin B1	+242.6%
Contains more FolateFolate	+111.1%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+1206.7%
Contains more Vitamin AVitamin A	+429.4%
Contains more Vitamin B2Vitamin B2	+10.5%
Contains more Vitamin B3Vitamin B3	+120.2%
Contains more Vitamin B6Vitamin B6	+31.3%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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

Nutmeg

Saturated Fat: Sat. Fat 25.94 g

Monounsaturated Fat: Mono. Fat 3.22 g

Polyunsaturated fat: Poly. Fat 0.35 g

Allspice

Saturated Fat: Sat. Fat 2.55 g

Monounsaturated Fat: Mono. Fat 0.66 g

Polyunsaturated fat: Poly. Fat 2.36 g

Contains more Mono. FatMonounsaturated Fat

+387.9%

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

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

Nutmeg

Protein: 5.84 g

Fats: 36.31 g

Carbs: 49.29 g

Water: 6.23 g

Other: 2.33 g

Allspice

Protein: 6.09 g

Fats: 8.69 g

Carbs: 72.12 g

Water: 8.46 g

Other: 4.64 g

Contains more FatsFats

+317.8%

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

~equal in Protein ~6.09g

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

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

18%

26%

Minerals Daily Need Coverage Score

121%

132%

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.