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  6. Nutmeg vs. Black pepper

Nutmeg vs. Black pepper — In-Depth Nutrition Comparison

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A recap on differences between Nutmeg and Black pepper

  • Nutmeg has more Vitamin B1, and Folate, however, Black pepper is higher in Manganese, Vitamin K, Iron, Copper, Potassium, Calcium, and Fiber.
  • Black pepper covers your daily Manganese needs 428% more than Nutmeg.
  • Black pepper contains 19 times less Saturated Fat than Nutmeg. Nutmeg contains 25.94g of Saturated Fat, while Black pepper contains 1.392g.

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

Infographic

Nutmeg vs Black pepper 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.
Nutmeg
Nutmeg
4
:
6
Black pepper
Black pepper
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +80.7%
Contains more Calcium +140.8%
Contains more Iron +219.4%
Contains more Potassium +279.7%
Contains more Copper +29.5%
Contains more Manganese +339.8%
Contains more Selenium +206.3%
Equal in Magnesium - 171
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +80.7%
Contains more Calcium +140.8%
Contains more Iron +219.4%
Contains more Potassium +279.7%
Contains more Copper +29.5%
Contains more Manganese +339.8%
Contains more Selenium +206.3%
Equal in Magnesium - 171

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
Nutmeg
4
:
6
Black pepper
Black pepper
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220.4%
Contains more Vitamin B3 +13.6%
Contains more Folate +347.1%
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 +∞%
Nutmeg
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%
Black pepper
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220.4%
Contains more Vitamin B3 +13.6%
Contains more Folate +347.1%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
4
Black pepper
Black pepper
Contains more Fats +1013.8%
Contains more Protein +77.9%
Contains more Carbs +29.7%
Contains more Water +100%
Contains more Other +326.6%
Nutmeg
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
Black pepper
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
Contains more Fats +1013.8%
Contains more Protein +77.9%
Contains more Carbs +29.7%
Contains more Water +100%
Contains more Other +326.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
:
2
Black pepper
Black pepper
Contains more Monounsaturated Fat +335.7%
Contains less Saturated Fat -94.6%
Contains more Polyunsaturated fat +185.1%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains more Monounsaturated Fat +335.7%
Contains less Saturated Fat -94.6%
Contains more Polyunsaturated fat +185.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Black pepper
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 Nutmeg Black pepper Opinion
Net carbs 28.49g 38.65g Black pepper
Protein 5.84g 10.39g Black pepper
Fats 36.31g 3.26g Nutmeg
Carbs 49.29g 63.95g Black pepper
Calories 525kcal 251kcal Nutmeg
Fructose 0.23g Black pepper
Sugar 2.99g 0.64g Black pepper
Fiber 20.8g 25.3g Black pepper
Calcium 184mg 443mg Black pepper
Iron 3.04mg 9.71mg Black pepper
Magnesium 183mg 171mg Nutmeg
Phosphorus 213mg 158mg Nutmeg
Potassium 350mg 1329mg Black pepper
Sodium 16mg 20mg Nutmeg
Zinc 2.15mg 1.19mg Nutmeg
Copper 1.027mg 1.33mg Black pepper
Manganese 2.9mg 12.753mg Black pepper
Selenium 1.6µg 4.9µg Black pepper
Vitamin A 102IU 547IU Black pepper
Vitamin A RAE 5µg 27µg Black pepper
Vitamin E 0mg 1.04mg Black pepper
Vitamin C 3mg 0mg Nutmeg
Vitamin B1 0.346mg 0.108mg Nutmeg
Vitamin B2 0.057mg 0.18mg Black pepper
Vitamin B3 1.299mg 1.143mg Nutmeg
Vitamin B5 1.399mg Black pepper
Vitamin B6 0.16mg 0.291mg Black pepper
Folate 76µg 17µg Nutmeg
Vitamin K 0µg 163.7µg 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
Saturated Fat 25.94g 1.392g Black pepper
Monounsaturated Fat 3.22g 0.739g Nutmeg
Polyunsaturated fat 0.35g 0.998g 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
Nutmeg Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Nutmeg
60%
Black pepper
Minerals Daily Need Coverage Score
121%
Nutmeg
297%
Black pepper

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.