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

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Significant differences between pumpkin pie spice and nutmeg

  • Pumpkin pie spice has more manganese, iron, calcium, vitamin K, vitamin C, and vitamin B6; however, nutmeg is richer in copper, fiber, and vitamin B1.
  • Pumpkin pie spice covers your daily manganese needs 563% more than nutmeg.
  • Pumpkin pie spice contains less saturated fat.

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

Infographic

Pumpkin pie spice vs Nutmeg 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.
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%
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%
Contains more CalciumCalcium +270.7%
Contains more PotassiumPotassium +89.4%
Contains more IronIron +548.4%
Contains more ManganeseManganese +446.3%
Contains more SeleniumSelenium +481.3%
Contains more MagnesiumMagnesium +34.6%
Contains more CopperCopper +112.2%
Contains more PhosphorusPhosphorus +80.5%
Contains less SodiumSodium -69.2%
~equal in Zinc ~2.15mg

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.
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% 4.3% 39% 0% 33% 32% 42% 0% 92% 0% 71% 18% 11%
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% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +680%
Contains more Vitamin AVitamin A +160%
Contains more Vitamin EVitamin 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%
Contains more Vitamin B1Vitamin B1 +164.1%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +40.6%
Contains more WaterWater +35.8%
Contains more OtherOther +67.4%
Contains more FatsFats +188.2%
~equal in Protein ~5.84g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin pie spice Nutmeg
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 Pumpkin pie spice Nutmeg DV% diff.
Manganese 15.844mg 2.9mg 563%
Iron 19.71mg 3.04mg 208%
Saturated fat 6.53g 25.94g 88%
Copper 0.484mg 1.027mg 60%
Calcium 682mg 184mg 50%
Fats 12.6g 36.31g 36%
Fiber 14.8g 20.8g 24%
Vitamin K 28.4µg 0µg 24%
Vitamin C 23.4mg 3mg 23%
Vitamin B6 0.4mg 0.16mg 18%
Vitamin B1 0.131mg 0.346mg 18%
Selenium 9.3µg 1.6µg 14%
Phosphorus 118mg 213mg 14%
Vitamin E 1.93mg 0mg 13%
Folate 24µg 76µg 13%
Magnesium 136mg 183mg 11%
Calories 342kcal 525kcal 9%
Potassium 663mg 350mg 9%
Carbs 69.28g 49.29g 7%
Vitamin B3 2.243mg 1.299mg 6%
Vitamin B2 0.137mg 0.057mg 6%
Monounsaturated fat 1.102g 3.22g 5%
Polyunsaturated fat 0.78g 0.35g 3%
Zinc 2.37mg 2.15mg 2%
Choline 20.8mg 8.8mg 2%
Sodium 52mg 16mg 2%
Vitamin A 13µg 5µg 1%
Protein 5.76g 5.84g 0%
Net carbs 54.48g 28.49g N/A
Sugar 7.76g 2.99g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie spice Nutmeg
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
32%
Pumpkin pie spice
18%
Nutmeg
Minerals Daily Need Coverage Score
350%
Pumpkin pie spice
121%
Nutmeg

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. Pumpkin pie spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171332/nutrients
  2. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.