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Nutmeg vs Cinnamon - In-Depth Nutrition Comparison

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A recap on differences between Nutmeg and Cinnamon

  • Nutmeg has more Copper, Magnesium, Vitamin B1, and Phosphorus, however Cinnamon is higher in Manganese, Fiber, Calcium, Iron, and Vitamin K.
  • Cinnamon covers your daily Manganese needs 633% more than Nutmeg.
  • Cinnamon contains 75 times less Saturated Fat than Nutmeg. Nutmeg contains 25.94g of Saturated Fat, while Cinnamon contains 0.345g.

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

Infographic

Nutmeg vs Cinnamon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Nutmeg
4
:
Contains more Magnesium +205%
Contains more Copper +202.9%
Contains more Zinc +17.5%
Contains more Phosphorus +232.8%
Contains more Iron +173.7%
Contains more Calcium +444.6%
Contains more Potassium +23.1%
Contains less Sodium -37.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 114% 56% 31% 131% 343% 59% 92% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 312% 301% 39% 43% 114% 50% 28% 2%
Contains more Magnesium +205%
Contains more Copper +202.9%
Contains more Zinc +17.5%
Contains more Phosphorus +232.8%
Contains more Iron +173.7%
Contains more Calcium +444.6%
Contains more Potassium +23.1%
Contains less Sodium -37.5%

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 B1 +1472.7%
Contains more Vitamin B2 +39%
Contains more Folate +1166.7%
Contains more Vitamin C +26.7%
Contains more Vitamin A +189.2%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.332
Equal in Vitamin B6 - 0.158
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 0% 0% 87% 14% 25% 0% 37% 0% 0% 57%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 18% 47% 0% 6% 10% 25% 22% 37% 0% 78% 5%
Contains more Vitamin B1 +1472.7%
Contains more Vitamin B2 +39%
Contains more Folate +1166.7%
Contains more Vitamin C +26.7%
Contains more Vitamin A +189.2%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.332
Equal in Vitamin B6 - 0.158

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
21
Cinnamon
Mineral Summary Score
103
Nutmeg
111
Cinnamon

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
24%
Cinnamon
Carbohydrates
49%
Nutmeg
81%
Cinnamon
Fats
168%
Nutmeg
6%
Cinnamon

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 Cinnamon
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cinnamon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Cinnamon
Cinnamon is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 25.595g)
Which food is cheaper?
Cinnamon
Cinnamon is cheaper (difference - $2)
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.

All nutrients comparison - raw data values

Nutrient Nutmeg Cinnamon Opinion
Calories 525 247 Nutmeg
Protein 5.84 3.99 Nutmeg
Fats 36.31 1.24 Nutmeg
Vitamin C 3 3.8 Cinnamon
Carbs 49.29 80.59 Cinnamon
Cholesterol 0 0
Vitamin D 0 0
Iron 3.04 8.32 Cinnamon
Calcium 184 1002 Cinnamon
Potassium 350 431 Cinnamon
Magnesium 183 60 Nutmeg
Sugar 2.99 2.17 Cinnamon
Fiber 20.8 53.1 Cinnamon
Copper 1.027 0.339 Nutmeg
Zinc 2.15 1.83 Nutmeg
Starch
Phosphorus 213 64 Nutmeg
Sodium 16 10 Cinnamon
Vitamin A 102 295 Cinnamon
Vitamin E 0 2.32 Cinnamon
Vitamin D 0 0
Vitamin B1 0.346 0.022 Nutmeg
Vitamin B2 0.057 0.041 Nutmeg
Vitamin B3 1.299 1.332 Cinnamon
Vitamin B5 0.358 Cinnamon
Vitamin B6 0.16 0.158 Nutmeg
Vitamin B12 0 0
Vitamin K 0 31.2 Cinnamon
Folate 76 6 Nutmeg
Trans Fat 0 Nutmeg
Saturated Fat 25.94 0.345 Cinnamon
Monounsaturated Fat 3.22 0.246 Nutmeg
Polyunsaturated fat 0.35 0.068 Nutmeg
Tryptophan 0.049 Cinnamon
Threonine 0.136 Cinnamon
Isoleucine 0.146 Cinnamon
Leucine 0.253 Cinnamon
Lysine 0.243 Cinnamon
Methionine 0.078 Cinnamon
Phenylalanine 0.146 Cinnamon
Valine 0.224 Cinnamon
Histidine 0.117 Cinnamon
Fructose 1.11 Cinnamon

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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.