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Nutmeg vs. Pumpkin pie spice — In-Depth Nutrition Comparison

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Significant differences between Nutmeg and Pumpkin pie spice

  • Nutmeg has more Copper, Fiber, and Vitamin B1, however, Pumpkin pie spice is richer in Manganese, Iron, Calcium, Vitamin K, Vitamin C, and Vitamin B6.
  • Pumpkin pie spice covers your daily Manganese needs 563% more than Nutmeg.
  • Pumpkin pie spice has 4 times less Saturated Fat than Nutmeg. Nutmeg has 25.94g of Saturated Fat, while Pumpkin pie spice has 6.53g.

Specific food types used in this comparison are Spices, nutmeg, ground and Spices, pumpkin pie spice.

Infographic

Nutmeg vs Pumpkin pie spice infographic
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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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 205% 59% 739% 161% 65% 51% 6.8% 2067% 51%
Contains more MagnesiumMagnesium +34.6%
Contains more CopperCopper +112.2%
Contains more PhosphorusPhosphorus +80.5%
Contains less SodiumSodium -69.2%
Contains more CalciumCalcium +270.7%
Contains more PotassiumPotassium +89.4%
Contains more IronIron +548.4%
Contains more ZincZinc +10.2%
Contains more ManganeseManganese +446.3%
Contains more SeleniumSelenium +481.3%

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 78% 16% 39% 0% 33% 32% 42% 0% 92% 0% 71% 18% 11%
Contains more Vitamin B1Vitamin B1 +164.1%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +680%
Contains more Vitamin AVitamin A +155.9%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +140.4%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +136.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
2
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% 13% 69% 8% 4%
Protein: 5.76 g
Fats: 12.6 g
Carbs: 69.28 g
Water: 8.46 g
Other: 3.9 g
Contains more FatsFats +188.2%
Contains more CarbsCarbs +40.6%
Contains more WaterWater +35.8%
Contains more OtherOther +67.4%
~equal in Protein ~5.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated Fat: Sat. Fat 25.94 g
Monounsaturated Fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
78% 13% 9%
Saturated Fat: Sat. Fat 6.53 g
Monounsaturated Fat: Mono. Fat 1.102 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains more Mono. FatMonounsaturated Fat +192.2%
Contains less Sat. FatSaturated Fat -74.8%
Contains more Poly. FatPolyunsaturated fat +122.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Pumpkin pie spice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Pumpkin pie spice Opinion
Calories 525kcal 342kcal Nutmeg
Protein 5.84g 5.76g Nutmeg
Fats 36.31g 12.6g Nutmeg
Vitamin C 3mg 23.4mg Pumpkin pie spice
Net carbs 28.49g 54.48g Pumpkin pie spice
Carbs 49.29g 69.28g Pumpkin pie spice
Magnesium 183mg 136mg Nutmeg
Calcium 184mg 682mg Pumpkin pie spice
Potassium 350mg 663mg Pumpkin pie spice
Iron 3.04mg 19.71mg Pumpkin pie spice
Sugar 2.99g 7.76g Nutmeg
Fiber 20.8g 14.8g Nutmeg
Copper 1.027mg 0.484mg Nutmeg
Zinc 2.15mg 2.37mg Pumpkin pie spice
Phosphorus 213mg 118mg Nutmeg
Sodium 16mg 52mg Nutmeg
Vitamin A 102IU 261IU Pumpkin pie spice
Vitamin A RAE 5µg 13µg Pumpkin pie spice
Vitamin E 0mg 1.93mg Pumpkin pie spice
Manganese 2.9mg 15.844mg Pumpkin pie spice
Selenium 1.6µg 9.3µg Pumpkin pie spice
Vitamin B1 0.346mg 0.131mg Nutmeg
Vitamin B2 0.057mg 0.137mg Pumpkin pie spice
Vitamin B3 1.299mg 2.243mg Pumpkin pie spice
Vitamin B6 0.16mg 0.4mg Pumpkin pie spice
Vitamin K 0µg 28.4µg Pumpkin pie spice
Folate 76µg 24µg Nutmeg
Choline 8.8mg 20.8mg Pumpkin pie spice
Saturated Fat 25.94g 6.53g Pumpkin pie spice
Monounsaturated Fat 3.22g 1.102g Nutmeg
Polyunsaturated fat 0.35g 0.78g Pumpkin pie spice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Pumpkin pie spice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Nutmeg
33%
Pumpkin pie spice
Minerals Daily Need Coverage Score
121%
Nutmeg
350%
Pumpkin pie spice

Comparison summary

Which food is lower in Saturated Fat?
Pumpkin pie spice
Pumpkin pie spice is lower in Saturated Fat (difference - 19.41g)
Which food is lower in glycemic index?
Pumpkin pie spice
Pumpkin pie spice is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin pie spice
Pumpkin pie spice is cheaper (difference - $6)
Which food is richer in minerals?
Pumpkin pie spice
Pumpkin pie spice is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie spice
Pumpkin pie spice is relatively richer in vitamins
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 36mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin pie spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171332/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.