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Nutmeg vs. Cayenne pepper — In-Depth Nutrition Comparison

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What are the main differences between Nutmeg and Cayenne pepper?

  • Nutmeg is richer in Copper, yet Cayenne pepper is richer in Vitamin A RAE, Vitamin E , Vitamin B6, Vitamin C, Vitamin K, Vitamin B2, Iron, and Potassium.
  • Cayenne pepper's daily need coverage for Vitamin A RAE is 231% higher.
  • Nutmeg has 8 times more Saturated Fat than Cayenne pepper. Nutmeg has 25.94g of Saturated Fat, while Cayenne pepper has 3.26g.

We used Spices, nutmeg, ground and Spices, pepper, red or cayenne types in this comparison.

Infographic

Nutmeg vs Cayenne 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
5
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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains more MagnesiumMagnesium +20.4%
Contains more CalciumCalcium +24.3%
Contains more CopperCopper +175.3%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +45%
Contains more PotassiumPotassium +475.4%
Contains more IronIron +156.6%
Contains more ZincZinc +15.3%
Contains more PhosphorusPhosphorus +37.6%
Contains more SeleniumSelenium +450%

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
0
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 255% 2497% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin CVitamin C +2446.7%
Contains more Vitamin AVitamin A +40694.1%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1512.3%
Contains more Vitamin B3Vitamin B3 +569.8%
Contains more Vitamin B6Vitamin B6 +1431.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +39.5%
Contains more CholineCholine +485.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.328mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
1
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
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more FatsFats +110.2%
Contains more ProteinProtein +105.7%
Contains more CarbsCarbs +14.9%
Contains more WaterWater +29.2%
Contains more OtherOther +159.2%

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
23% 19% 58%
Saturated Fat: Sat. Fat 3.26 g
Monounsaturated Fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains more Mono. FatMonounsaturated Fat +17.1%
Contains less Sat. FatSaturated Fat -87.4%
Contains more Poly. FatPolyunsaturated fat +2291.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Cayenne pepper Opinion
Calories 525kcal 318kcal Nutmeg
Protein 5.84g 12.01g Cayenne pepper
Fats 36.31g 17.27g Nutmeg
Vitamin C 3mg 76.4mg Cayenne pepper
Net carbs 28.49g 29.43g Cayenne pepper
Carbs 49.29g 56.63g Cayenne pepper
Magnesium 183mg 152mg Nutmeg
Calcium 184mg 148mg Nutmeg
Potassium 350mg 2014mg Cayenne pepper
Iron 3.04mg 7.8mg Cayenne pepper
Sugar 2.99g 10.34g Nutmeg
Fiber 20.8g 27.2g Cayenne pepper
Copper 1.027mg 0.373mg Nutmeg
Zinc 2.15mg 2.48mg Cayenne pepper
Phosphorus 213mg 293mg Cayenne pepper
Sodium 16mg 30mg Nutmeg
Vitamin A 102IU 41610IU Cayenne pepper
Vitamin A RAE 5µg 2081µg Cayenne pepper
Vitamin E 0mg 29.83mg Cayenne pepper
Manganese 2.9mg 2mg Nutmeg
Selenium 1.6µg 8.8µg Cayenne pepper
Vitamin B1 0.346mg 0.328mg Nutmeg
Vitamin B2 0.057mg 0.919mg Cayenne pepper
Vitamin B3 1.299mg 8.701mg Cayenne pepper
Vitamin B6 0.16mg 2.45mg Cayenne pepper
Vitamin K 0µg 80.3µg Cayenne pepper
Folate 76µg 106µg Cayenne pepper
Choline 8.8mg 51.5mg Cayenne pepper
Saturated Fat 25.94g 3.26g Cayenne pepper
Monounsaturated Fat 3.22g 2.75g Nutmeg
Polyunsaturated fat 0.35g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Cayenne pepper
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
360%
Cayenne pepper
Minerals Daily Need Coverage Score
121%
Nutmeg
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 22.68g)
Which food is cheaper?
Cayenne pepper
Cayenne pepper is cheaper (difference - $3.5)
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
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.

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.