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Cinnamon vs. Nutmeg — In-Depth Nutrition Comparison

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A recap on the differences between cinnamon and nutmeg

  • Cinnamon has more manganese, fiber, calcium, iron, and vitamin K; however, nutmeg is higher in copper, magnesium, vitamin B1, and phosphorus.
  • Cinnamon covers your daily manganese needs 633% more than nutmeg.
  • Cinnamon has less saturated fat.

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

Infographic

Cinnamon vs Nutmeg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Nutmeg
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 +444.6%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +173.7%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +502.3%
Contains more SeleniumSelenium +93.8%
Contains more MagnesiumMagnesium +205%
Contains more CopperCopper +202.9%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 5% 46% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5%
Nutmeg
Nutmeg
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Contains more Vitamin CVitamin C +26.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1472.7%
Contains more Vitamin B2Vitamin B2 +39%
Contains more FolateFolate +1166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.299mg
~equal in Vitamin B6 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cinnamon Nutmeg DV% diff.
Manganese 17.466mg 2.9mg 633%
Fiber 53.1g 20.8g 129%
Saturated fat 0.345g 25.94g 116%
Calcium 1002mg 184mg 82%
Copper 0.339mg 1.027mg 76%
Iron 8.32mg 3.04mg 66%
Fats 1.24g 36.31g 54%
Magnesium 60mg 183mg 29%
Vitamin B1 0.022mg 0.346mg 27%
Vitamin K 31.2µg 0µg 26%
Phosphorus 64mg 213mg 21%
Folate 6µg 76µg 18%
Vitamin E 2.32mg 0mg 15%
Calories 247kcal 525kcal 14%
Carbs 80.59g 49.29g 10%
Vitamin B5 0.358mg 7%
Monounsaturated fat 0.246g 3.22g 7%
Protein 3.99g 5.84g 4%
Zinc 1.83mg 2.15mg 3%
Selenium 3.1µg 1.6µg 3%
Potassium 431mg 350mg 2%
Polyunsaturated fat 0.068g 0.35g 2%
Vitamin C 3.8mg 3mg 1%
Vitamin A 15µg 5µg 1%
Vitamin B2 0.041mg 0.057mg 1%
Fructose 1.11g 1%
Protein per 100 calories 1.6g 1.1g N/A
Calories per 10 g protein 619kcal 899kcal N/A
Weight per 100 calories 40g 19g N/A
Unsaturated / Saturated Fat ratio 0.91 0.14 N/A
Net carbs 27.49g 28.49g N/A
Sugar 2.17g 2.99g N/A
Sodium 10mg 16mg 0%
Vitamin B3 1.332mg 1.299mg 0%
Vitamin B6 0.158mg 0.16mg 0%
Choline 11mg 8.8mg 0%
Tryptophan 0.049mg 0%
Threonine 0.136mg 0%
Isoleucine 0.146mg 0%
Leucine 0.253mg 0%
Lysine 0.243mg 0%
Methionine 0.078mg 0%
Phenylalanine 0.146mg 0%
Valine 0.224mg 0%
Histidine 0.117mg 0%
Omega-3 - ALA 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Nutmeg
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 +63.5%
Contains more WaterWater +69.8%
Contains more OtherOther +54.5%
Contains more ProteinProtein +46.4%
Contains more FatsFats +2828.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
Nutmeg
Nutmeg
2
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 -98.7%
Contains more Mono. FatMonounsaturated fat +1208.9%
Contains more Poly. FatPolyunsaturated fat +414.7%

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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. 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.