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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Magnesium - 171
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 133% 365% 123% 68% 118% 3% 33% 444%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nutmeg
4
:
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 +∞%
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% 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 +∞%

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.
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
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose g 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
Vitamin A 102IU 547IU Black pepper
Vitamin E 0mg 1.04mg Black pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg 1.399mg Black pepper
Vitamin B6 0.16mg 0.291mg Black pepper
Folate 76µg 17µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 0µg 163.7µg Black pepper
Tryptophan mg 0.058mg Black pepper
Threonine mg 0.244mg Black pepper
Isoleucine mg 0.366mg Black pepper
Leucine mg 1.014mg Black pepper
Lysine mg 0.244mg Black pepper
Methionine mg 0.096mg Black pepper
Phenylalanine mg 0.446mg Black pepper
Valine mg 0.547mg Black pepper
Histidine mg 0.159mg Black pepper
Cholesterol 0mg 0mg
Trans Fat g 0g Nutmeg
Saturated Fat 25.94g 1.392g Black pepper
Monounsaturated Fat 3.22g 0.739g Nutmeg
Polyunsaturated fat 0.35g 0.998g 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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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
20
Nutmeg
60
Black pepper
Mineral Summary Score
103
Nutmeg
160
Black pepper

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
35%
Nutmeg
62%
Black pepper
Carbohydrates
49%
Nutmeg
64%
Black pepper
Fats
168%
Nutmeg
15%
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 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. 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.