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Cinnamon vs Nutmeg - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on July 13, 2022
Education: General Medicine at YSMU
Cinnamon
vs
Nutmeg

Summary

Nutmeg is richer in vitamin B1, magnesium, zinc, and phosphorus. Cinnamon is higher in vitamin A, calcium, and potassium. Cinnamon provides three times more vitamin C than Nutmeg. Cinnamon is lower in all types of fats. It provides 75 times less saturated fats.

Introduction

In this article, we will compare Nutmeg (1) and Cinnamon (2), focusing on their nutritional content and health impact.

Actual differences

Cinnamon is the bark of a cinnamon tree from Sri Lanka, while Nutmeg is the fruit of Indonesian Myristica fragrans. Nutmeg has a subtle, pungent, and slightly spicy aroma. Cinnamon has a sweet, a bit spicy, and warm flavor. Nutmeg is commonly used in savory dishes, while cinnamon is usually in sweet dishes.

Calories

Nutmeg is high in calories, while Cinnamon is a medium-calorie food.

Nutmeg is almost two times higher in calories than Cinnamon.

Nutmeg provides 525 calories per 100g, and Cinnamon contains 247 calories per the same amount.

Minerals

Nutmeg is higher in magnesium, phosphorus, zinc, and copper. Nutmeg contains three times more magnesium than Cinnamon. Cinnamon contains less sodium than Nutmeg. Cinnamon is higher in calcium, iron, and potassium.

You can check the mineral comparison chart below.

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 Calcium +444.6%
Contains more Iron +173.7%
Contains more Potassium +23.1%
Contains less Sodium -37.5%
Contains more Magnesium +205%
Contains more Phosphorus +232.8%
Contains more Zinc +17.5%
Contains more Copper +202.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 301% 312% 43% 28% 39% 2% 50% 114%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 56% 114% 131% 92% 31% 3% 59% 343%
Contains more Calcium +444.6%
Contains more Iron +173.7%
Contains more Potassium +23.1%
Contains less Sodium -37.5%
Contains more Magnesium +205%
Contains more Phosphorus +232.8%
Contains more Zinc +17.5%
Contains more Copper +202.9%

Vitamins

Although Nutmeg and Cinnamon are packed with vitamins, Cinnamon is relatively richer in vitamins. Cinnamon is richer in vitamins A, C, E, and K. It is approximately three times higher in vitamin A than Nutmeg.

Nutmeg is higher in vitamin B1, B2, and folate.

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 A +189.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +26.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin A +189.2%
Contains more Vitamin E +∞%
Contains more Vitamin C +26.7%
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

Fats

Nutmeg is higher in fats than Cinnamon. It contains 36.3g of fats per 100g, while the same serving of Cinnamon provides 1.2g.

Cinnamon is significantly lower in saturated fats. Nutmeg is also higher in mono/polyunsaturated fats.

Cholesterol

Both Nutmeg and Cinnamon do not contain any amount of cholesterol.

Carbs

Cinnamon contains more carbs than Nutmeg. It has 80.6g of carbs per 100g, while Nutmeg has only 49.3g per 100g.

Fiber

Both Nutmeg and Allspice are rich in fiber. However, Cinnamon is 32.3g higher in fiber than Nutmeg. Cinnamon is especially richer in insoluble fiber.

Health impact

Cardiovascular health

Cinnamon and Nutmeg are involved in reducing the risk of heart disease.

Cinnamon reduces the levels of bad or LDL cholesterol (3). It also can be involved in regulating blood pressure (4).

An animal study shows that Nutmeg reduces heart disease risk factors, such as triacylglycerides and cholesterol (5). However, more research is needed to confirm these statements.

Anti-inflammatory effects

Inflammation is linked to several health conditions, such as diabetes, heart disease, and arthritis (6).

Cinnamon reduces inflammation by containing cinnamaldehyde (7).

Nutmeg contains anti-inflammatory chemicals called monoterpenes (8). However, more studies are needed to confirm the anti-inflammatory effects of Nutmeg in humans.

Blood sugar control

A study shows that high-dose nutmeg extract can reduce blood sugar levels and promote pancreatic function (9).

Cinnamon is famous for its anti-diabetic properties. It slows the digestion of carbohydrates in the intestine by inhibiting the enzymes responsible for that function (10) (11). Cinnamon contains a chemical called hydroxychalcone, which mimics insulin in our organism (11) (12). Cinnamon is linked with higher insulin sensitivity (13).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/nutrients
  3. https://pubmed.ncbi.nlm.nih.gov/14633804/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502738/
  6. https://www.ncbi.nlm.nih.gov/books/NBK493173/
  7. https://pubmed.ncbi.nlm.nih.gov/25629927/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222521/
  9. https://pubmed.ncbi.nlm.nih.gov/31063201/
  10. https://pubmed.ncbi.nlm.nih.gov/21711570/
  11. https://pubmed.ncbi.nlm.nih.gov/21538147/
  12. https://pubmed.ncbi.nlm.nih.gov/9762007/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: July 13, 2022

Infographic

Cinnamon vs Nutmeg infographic
Infographic link

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

All nutrients comparison - raw data values

Nutrient Cinnamon Nutmeg Opinion
Net carbs 27.49g 28.49g Nutmeg
Protein 3.99g 5.84g Nutmeg
Fats 1.24g 36.31g Nutmeg
Carbs 80.59g 49.29g Cinnamon
Calories 247kcal 525kcal Nutmeg
Starch g g
Fructose 1.11g g Cinnamon
Sugar 2.17g 2.99g Cinnamon
Fiber 53.1g 20.8g Cinnamon
Calcium 1002mg 184mg Cinnamon
Iron 8.32mg 3.04mg Cinnamon
Magnesium 60mg 183mg Nutmeg
Phosphorus 64mg 213mg Nutmeg
Potassium 431mg 350mg Cinnamon
Sodium 10mg 16mg Cinnamon
Zinc 1.83mg 2.15mg Nutmeg
Copper 0.339mg 1.027mg Nutmeg
Vitamin A 295IU 102IU Cinnamon
Vitamin E 2.32mg 0mg Cinnamon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.8mg 3mg Cinnamon
Vitamin B1 0.022mg 0.346mg Nutmeg
Vitamin B2 0.041mg 0.057mg Nutmeg
Vitamin B3 1.332mg 1.299mg Cinnamon
Vitamin B5 0.358mg mg Cinnamon
Vitamin B6 0.158mg 0.16mg Nutmeg
Folate 6µg 76µg Nutmeg
Vitamin B12 0µg 0µg
Vitamin K 31.2µg 0µg Cinnamon
Tryptophan 0.049mg mg Cinnamon
Threonine 0.136mg mg Cinnamon
Isoleucine 0.146mg mg Cinnamon
Leucine 0.253mg mg Cinnamon
Lysine 0.243mg mg Cinnamon
Methionine 0.078mg mg Cinnamon
Phenylalanine 0.146mg mg Cinnamon
Valine 0.224mg mg Cinnamon
Histidine 0.117mg mg Cinnamon
Cholesterol 0mg 0mg
Trans Fat 0g g Nutmeg
Saturated Fat 0.345g 25.94g Cinnamon
Monounsaturated Fat 0.246g 3.22g Nutmeg
Polyunsaturated fat 0.068g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

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.

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.