Black Pepper vs. Nutmeg
Nutrition comparison of Black Pepper and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and nutmeg:
- Both black pepper and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of Vitamin K.
- Nutmeg has more thiamin and folate, however, black pepper contains more riboflavin and pantothenic acid.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both black pepper and nutmeg are high in calories. Nutmeg has 109% more calories than black pepper - black pepper has 251 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, black pepper is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Nutmeg | |
|---|---|---|
| Protein | 10% | 3% |
| Carbohydrates | 78% | 37% |
| Fat | 12% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both black pepper and nutmeg are high in carbohydrates. Black pepper has 30% more carbohydrates than nutmeg - black pepper has 64g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both black pepper and nutmeg are high in dietary fiber. Black pepper has 22% more dietary fiber than nutmeg - black pepper has 25.3g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Black pepper and nutmeg contain similar amounts of sugar - black pepper has 0.64g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 78% more protein than nutmeg - black pepper has 10.4g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and black pepper has 95% less saturated fat than nutmeg - black pepper has 1.4g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than black pepper - nutmeg has 3mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has 440% more Vitamin A than nutmeg - black pepper has 27ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Black pepper has more Vitamin E than nutmeg - black pepper has 1mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has more Vitamin K than nutmeg - black pepper has 163.7ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and folate, however, black pepper contains more riboflavin and pantothenic acid. Both black pepper and nutmeg contain significant amounts of niacin and Vitamin B6.
| Black Pepper | Nutmeg | |
|---|---|---|
| Thiamin | 0.108 MG | 0.346 MG |
| Riboflavin | 0.18 MG | 0.057 MG |
| Niacin | 1.143 MG | 1.299 MG |
| Pantothenic acid | 1.399 MG | ~ |
| Vitamin B6 | 0.291 MG | 0.16 MG |
| Folate | 17 UG | 76 UG |
Minerals
calcium
Both black pepper and nutmeg are high in calcium. Black pepper has 141% more calcium than nutmeg - black pepper has 443mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both black pepper and nutmeg are high in iron. Black pepper has 219% more iron than nutmeg - black pepper has 9.7mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both black pepper and nutmeg are high in potassium. Black pepper has 280% more potassium than nutmeg - black pepper has 1329mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Black Pepper | Nutmeg | |
|---|---|---|
| beta-carotene | 310 UG | 28 UG |
| alpha-carotene | 12 UG | ~ |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both black pepper and nutmeg contain significant amounts of linoleic acid.
| Black Pepper | Nutmeg | |
|---|---|---|
| linoleic acid | 0.694 G | 0.35 G |
| Total | 0.694 G | 0.35 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Nutmeg (Spices, nutmeg, ground) .
Black Pepper g
()
|
Daily Values (%) |
Nutmeg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does black pepper or nutmeg contain more calories in 100 grams?Both black pepper and nutmeg are high in calories. Nutmeg has 110% more calories than black pepper - black pepper has 251 calories in 100g and nutmeg has 525 calories.
Does black pepper or nutmeg have more carbohydrates?
By weight, both black pepper and nutmeg are high in carbohydrates. black pepper has 30% more carbohydrates than nutmeg - black pepper has 64g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does black pepper or nutmeg contain more calcium?
Both black pepper and nutmeg are high in calcium. Black pepper has 140% more calcium than nutmeg - black pepper has 443mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does black pepper or nutmeg contain more iron?
Both black pepper and nutmeg are high in iron. Black pepper has 220% more iron than nutmeg - black pepper has 9.7mg of iron in 100 grams and nutmeg has 3mg of iron.
Does black pepper or nutmeg contain more potassium?
Both black pepper and nutmeg are high in potassium. Black pepper has 280% more potassium than nutmeg - black pepper has 1329mg of potassium in 100 grams and nutmeg has 350mg of potassium.