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Cinnamon vs Nutmeg - In-Depth Nutrition Comparison

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A recap on differences between Cinnamon and Nutmeg

  • Cinnamon has more Manganese, Fiber, Calcium, and Iron, however Nutmeg is higher in Copper, Magnesium, Vitamin B1, Vitamin K, and Phosphorus.
  • Cinnamon covers your daily Manganese needs 633% more than Nutmeg.
  • Nutmeg contains 5 times less Calcium than Cinnamon. Cinnamon contains 1002mg of Calcium, while Nutmeg contains 184mg.
  • Cinnamon has less Saturated Fat.

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

Infographic

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

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
:
4
Nutmeg
Contains more Vitamin C +26.7%
Contains more Vitamin A +189.2%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1472.7%
Contains more Vitamin B2 +39%
Contains more Folate +1166.7%
Equal in Vitamin B3 - 1.299
Equal in Vitamin B6 - 0.16
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%
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%
Contains more Vitamin C +26.7%
Contains more Vitamin A +189.2%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1472.7%
Contains more Vitamin B2 +39%
Contains more Folate +1166.7%
Equal in Vitamin B3 - 1.299
Equal in Vitamin B6 - 0.16

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
21
Cinnamon
20
Nutmeg
Mineral Summary Score
111
Cinnamon
103
Nutmeg

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
24%
Cinnamon
35%
Nutmeg
Carbohydrates
81%
Cinnamon
49%
Nutmeg
Fats
6%
Cinnamon
168%
Nutmeg

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.
Cinnamon Nutmeg
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
Cinnamon Nutmeg
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 Cinnamon Nutmeg Opinion
Calories 247 525 Nutmeg
Protein 3.99 5.84 Nutmeg
Fats 1.24 36.31 Nutmeg
Vitamin C 3.8 3 Cinnamon
Carbs 80.59 49.29 Cinnamon
Cholesterol 0 0
Vitamin D 0 0
Iron 8.32 3.04 Cinnamon
Calcium 1002 184 Cinnamon
Potassium 431 350 Cinnamon
Magnesium 60 183 Nutmeg
Sugar 2.17 2.99 Cinnamon
Fiber 53.1 20.8 Cinnamon
Copper 0.339 1.027 Nutmeg
Zinc 1.83 2.15 Nutmeg
Starch
Phosphorus 64 213 Nutmeg
Sodium 10 16 Cinnamon
Vitamin A 295 102 Cinnamon
Vitamin E 2.32 0 Cinnamon
Vitamin D 0 0
Vitamin B1 0.022 0.346 Nutmeg
Vitamin B2 0.041 0.057 Nutmeg
Vitamin B3 1.332 1.299 Cinnamon
Vitamin B5 0.358 Cinnamon
Vitamin B6 0.158 0.16 Nutmeg
Vitamin B12 0 0
Vitamin K 31.2 0 Cinnamon
Folate 6 76 Nutmeg
Trans Fat 0 Nutmeg
Saturated Fat 0.345 25.94 Cinnamon
Monounsaturated Fat 0.246 3.22 Nutmeg
Polyunsaturated fat 0.068 0.35 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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.