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Nutmeg vs. White pepper — In-Depth Nutrition Comparison

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What are the differences between Nutmeg and White pepper?

  • Nutmeg is higher in Vitamin B1, Magnesium, Folate, Copper, and Zinc, yet White pepper is higher in Iron, Manganese, Fiber, and Vitamin C.
  • White pepper's daily need coverage for Iron is 141% more.
  • Nutmeg has 41 times more Saturated Fat than White pepper. While Nutmeg has 25.94g of Saturated Fat, White pepper has only 0.626g.

We used Spices, nutmeg, ground and Spices, pepper, white types in this article.

Infographic

Nutmeg vs White 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.
Contains more Magnesium +103.3%
Contains more Phosphorus +21%
Contains more Potassium +379.5%
Contains more Zinc +90.3%
Contains more Copper +12.9%
Contains more Calcium +44%
Contains more Iron +370.7%
Contains less Sodium -68.8%
Contains more Manganese +48.3%
Contains more Selenium +93.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 80% 537% 65% 76% 7% 1% 31% 304% 561% 17%
Contains more Magnesium +103.3%
Contains more Phosphorus +21%
Contains more Potassium +379.5%
Contains more Zinc +90.3%
Contains more Copper +12.9%
Contains more Calcium +44%
Contains more Iron +370.7%
Contains less Sodium -68.8%
Contains more Manganese +48.3%
Contains more Selenium +93.8%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1472.7%
Contains more Vitamin B3 +512.7%
Contains more Vitamin B6 +60%
Contains more Folate +660%
Contains more Vitamin C +600%
Contains more Vitamin B2 +121.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 70% 6% 30% 4% 0% 24% 8% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1472.7%
Contains more Vitamin B3 +512.7%
Contains more Vitamin B6 +60%
Contains more Folate +660%
Contains more Vitamin C +600%
Contains more Vitamin B2 +121.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1612.7%
Contains more Protein +78.1%
Contains more Carbs +39.2%
Contains more Water +83.3%
Contains more Other +219.7%
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
10% 2% 69% 11% 7%
Protein: 10.4 g
Fats: 2.12 g
Carbs: 68.61 g
Water: 11.42 g
Other: 7.45 g
Contains more Fats +1612.7%
Contains more Protein +78.1%
Contains more Carbs +39.2%
Contains more Water +83.3%
Contains more Other +219.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +308.1%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +76%
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
31% 39% 30%
Saturated Fat: 0.626 g
Monounsaturated Fat: 0.789 g
Polyunsaturated fat: 0.616 g
Contains more Monounsaturated Fat +308.1%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +76%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg White pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 White pepper Opinion
Net carbs 28.49g 42.41g White pepper
Protein 5.84g 10.4g White pepper
Fats 36.31g 2.12g Nutmeg
Carbs 49.29g 68.61g White pepper
Calories 525kcal 296kcal Nutmeg
Sugar 2.99g White pepper
Fiber 20.8g 26.2g White pepper
Calcium 184mg 265mg White pepper
Iron 3.04mg 14.31mg White pepper
Magnesium 183mg 90mg Nutmeg
Phosphorus 213mg 176mg Nutmeg
Potassium 350mg 73mg Nutmeg
Sodium 16mg 5mg White pepper
Zinc 2.15mg 1.13mg Nutmeg
Copper 1.027mg 0.91mg Nutmeg
Manganese 2.9mg 4.3mg White pepper
Selenium 1.6µg 3.1µg White pepper
Vitamin A 102IU 0IU Nutmeg
Vitamin A RAE 5µg 0µg Nutmeg
Vitamin C 3mg 21mg White pepper
Vitamin B1 0.346mg 0.022mg Nutmeg
Vitamin B2 0.057mg 0.126mg White pepper
Vitamin B3 1.299mg 0.212mg Nutmeg
Vitamin B6 0.16mg 0.1mg Nutmeg
Folate 76µg 10µg Nutmeg
Choline 8.8mg Nutmeg
Saturated Fat 25.94g 0.626g White pepper
Monounsaturated Fat 3.22g 0.789g Nutmeg
Polyunsaturated fat 0.35g 0.616g White pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg White 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
18%
Nutmeg
11%
White pepper
Minerals Daily Need Coverage Score
121%
Nutmeg
167%
White pepper

Comparison summary

Which food is lower in Sugar?
White pepper
White pepper is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
White pepper
White pepper contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
White pepper
White pepper is lower in Saturated Fat (difference - 25.314g)
Which food is lower in glycemic index?
White pepper
White pepper is lower in glycemic index (difference - 0)
Which food is cheaper?
White pepper
White pepper is cheaper (difference - $6)
Which food is richer in vitamins?
Nutmeg
Nutmeg 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. White pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170933/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.