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Nutmeg vs. Cinnamon — In-Depth Nutrition Comparison

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A recap on the differences between nutmeg and cinnamon

  • Nutmeg has more copper, magnesium, vitamin B1, and phosphorus; however, cinnamon is higher in manganese, fiber, calcium, iron, and vitamin K.
  • Cinnamon covers your daily manganese needs 633% more than nutmeg.
  • Cinnamon contains 75 times less saturated fat than nutmeg. Nutmeg contains 25.94g of saturated fat, while cinnamon contains 0.345g.

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

Infographic

Nutmeg vs Cinnamon 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.
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%
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%
Contains more MagnesiumMagnesium +205%
Contains more CopperCopper +202.9%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +232.8%
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%

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +1472.7%
Contains more Vitamin B2Vitamin B2 +39%
Contains more FolateFolate +1166.7%
Contains more Vitamin CVitamin C +26.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.332mg
~equal in Vitamin B6 ~0.158mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nutmeg Cinnamon DV% diff.
Manganese 2.9mg 17.466mg 633%
Fiber 20.8g 53.1g 129%
Saturated fat 25.94g 0.345g 116%
Calcium 184mg 1002mg 82%
Copper 1.027mg 0.339mg 76%
Iron 3.04mg 8.32mg 66%
Fats 36.31g 1.24g 54%
Magnesium 183mg 60mg 29%
Vitamin B1 0.346mg 0.022mg 27%
Vitamin K 0µg 31.2µg 26%
Phosphorus 213mg 64mg 21%
Folate 76µg 6µg 18%
Vitamin E 0mg 2.32mg 15%
Calories 525kcal 247kcal 14%
Carbs 49.29g 80.59g 10%
Vitamin B5 0.358mg 7%
Monounsaturated fat 3.22g 0.246g 7%
Protein 5.84g 3.99g 4%
Zinc 2.15mg 1.83mg 3%
Selenium 1.6µg 3.1µg 3%
Potassium 350mg 431mg 2%
Polyunsaturated fat 0.35g 0.068g 2%
Vitamin C 3mg 3.8mg 1%
Vitamin A 5µg 15µg 1%
Vitamin B2 0.057mg 0.041mg 1%
Fructose 1.11g 1%
Protein per 100 calories 1.1g 1.6g N/A
Calories per 10 g protein 899kcal 619kcal N/A
Weight per 100 calories 19g 40g N/A
Unsaturated / Saturated Fat ratio 0.14 0.91 N/A
Net carbs 28.49g 27.49g N/A
Sugar 2.99g 2.17g N/A
Sodium 16mg 10mg 0%
Vitamin B3 1.299mg 1.332mg 0%
Vitamin B6 0.16mg 0.158mg 0%
Choline 8.8mg 11mg 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
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
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more ProteinProtein +46.4%
Contains more FatsFats +2828.2%
Contains more CarbsCarbs +63.5%
Contains more WaterWater +69.8%
Contains more OtherOther +54.5%

Fat Type Comparison

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

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.