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Cayenne pepper vs. Nutmeg — In-Depth Nutrition Comparison

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What are the main differences between cayenne pepper and nutmeg?

  • Cayenne pepper is richer in vitamin A, vitamin E, vitamin B6, vitamin C, vitamin K, vitamin B2, iron, and potassium, yet nutmeg is richer in copper.
  • Cayenne pepper's daily need coverage for vitamin A is 231% higher.
  • Cayenne pepper contains less saturated Fat.
  • Nutmeg has a lower glycemic index than cayenne pepper.

We used Spices, pepper, red or cayenne and Spices, nutmeg, ground types in this comparison.

Infographic

Cayenne pepper 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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Nutmeg
5
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 PotassiumPotassium +475.4%
Contains more IronIron +156.6%
Contains more ZincZinc +15.3%
Contains more PhosphorusPhosphorus +37.6%
Contains more SeleniumSelenium +450%
Contains more MagnesiumMagnesium +20.4%
Contains more CalciumCalcium +24.3%
Contains more CopperCopper +175.3%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +45%

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 255% 2497% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Nutmeg
0
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% 6.1% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +2446.7%
Contains more Vitamin AVitamin A +40694.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1512.3%
Contains more Vitamin B3Vitamin B3 +569.8%
Contains more Vitamin B6Vitamin B6 +1431.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +39.5%
Contains more CholineCholine +485.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.346mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Nutmeg
1
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 ProteinProtein +105.7%
Contains more CarbsCarbs +14.9%
Contains more WaterWater +29.2%
Contains more OtherOther +159.2%
Contains more FatsFats +110.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 19% 58%
Saturated Fat: Sat. Fat 3.26 g
Monounsaturated Fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 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 -87.4%
Contains more Poly. FatPolyunsaturated fat +2291.4%
Contains more Mono. FatMonounsaturated Fat +17.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cayenne pepper Nutmeg
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Nutmeg Opinion
Calories 318kcal 525kcal Nutmeg
Protein 12.01g 5.84g Cayenne pepper
Fats 17.27g 36.31g Nutmeg
Vitamin C 76.4mg 3mg Cayenne pepper
Net carbs 29.43g 28.49g Cayenne pepper
Carbs 56.63g 49.29g Cayenne pepper
Magnesium 152mg 183mg Nutmeg
Calcium 148mg 184mg Nutmeg
Potassium 2014mg 350mg Cayenne pepper
Iron 7.8mg 3.04mg Cayenne pepper
Sugar 10.34g 2.99g Nutmeg
Fiber 27.2g 20.8g Cayenne pepper
Copper 0.373mg 1.027mg Nutmeg
Zinc 2.48mg 2.15mg Cayenne pepper
Phosphorus 293mg 213mg Cayenne pepper
Sodium 30mg 16mg Nutmeg
Vitamin A 41610IU 102IU Cayenne pepper
Vitamin A 2081µg 5µg Cayenne pepper
Vitamin E 29.83mg 0mg Cayenne pepper
Manganese 2mg 2.9mg Nutmeg
Selenium 8.8µg 1.6µg Cayenne pepper
Vitamin B1 0.328mg 0.346mg Nutmeg
Vitamin B2 0.919mg 0.057mg Cayenne pepper
Vitamin B3 8.701mg 1.299mg Cayenne pepper
Vitamin B6 2.45mg 0.16mg Cayenne pepper
Vitamin K 80.3µg 0µg Cayenne pepper
Folate 106µg 76µg Cayenne pepper
Choline 51.5mg 8.8mg Cayenne pepper
Saturated Fat 3.26g 25.94g Cayenne pepper
Monounsaturated Fat 2.75g 3.22g Nutmeg
Polyunsaturated fat 8.37g 0.35g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper 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
360%
Cayenne pepper
18%
Nutmeg
Minerals Daily Need Coverage Score
125%
Cayenne pepper
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Cayenne pepper
Cayenne pepper is lower in Saturated Fat (difference - 22.68g)
Which food is cheaper?
Cayenne pepper
Cayenne pepper is cheaper (difference - $3.5)
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper 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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.