Cinnamon vs. Nutmeg
Nutrition comparison of Cinnamon and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and nutmeg:
- Both cinnamon and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Nutmeg has more thiamin and folate, however, cinnamon contains more pantothenic acid.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cinnamon and nutmeg are high in calories. Nutmeg has 113% more calories than cinnamon - cinnamon has 247 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, cinnamon is much heavier in carbs, much lighter in fat and similar to nutmeg for protein. Cinnamon has a macronutrient ratio of 5:96:0 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Nutmeg | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 96% | 37% |
| Fat | ~ | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both cinnamon and nutmeg are high in carbohydrates. Cinnamon has 64% more carbohydrates than nutmeg - cinnamon has 80.6g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both cinnamon and nutmeg are high in dietary fiber. Cinnamon has 155% more dietary fiber than nutmeg - cinnamon has 53.1g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Cinnamon and nutmeg contain similar amounts of sugar - cinnamon has 2.2g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Nutmeg has 46% more protein than cinnamon - cinnamon has 4g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and cinnamon has 99% less saturated fat than nutmeg - cinnamon has 0.35g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Cinnamon and nutmeg contain similar amounts of Vitamin C - cinnamon has 3.8mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Cinnamon and nutmeg contain similar amounts of Vitamin A - cinnamon has 15ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Cinnamon has more Vitamin E than nutmeg - cinnamon has 2.3mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Cinnamon has more Vitamin K than nutmeg - cinnamon has 31.2ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and folate, however, cinnamon contains more pantothenic acid. Both cinnamon and nutmeg contain significant amounts of riboflavin, niacin and Vitamin B6.
| Cinnamon | Nutmeg | |
|---|---|---|
| Thiamin | 0.022 MG | 0.346 MG |
| Riboflavin | 0.041 MG | 0.057 MG |
| Niacin | 1.332 MG | 1.299 MG |
| Pantothenic acid | 0.358 MG | ~ |
| Vitamin B6 | 0.158 MG | 0.16 MG |
| Folate | 6 UG | 76 UG |
Minerals
calcium
Both cinnamon and nutmeg are high in calcium. Cinnamon has 445% more calcium than nutmeg - cinnamon has 1002mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both cinnamon and nutmeg are high in iron. Cinnamon has 174% more iron than nutmeg - cinnamon has 8.3mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both cinnamon and nutmeg are high in potassium. Cinnamon has 23% more potassium than nutmeg - cinnamon has 431mg 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,
| Cinnamon | Nutmeg | |
|---|---|---|
| beta-carotene | 112 UG | 28 UG |
| alpha-carotene | 1 UG | ~ |
| lycopene | 15 UG | ~ |
| lutein + zeaxanthin | 222 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, nutmeg has more linoleic acid than cinnamon per 100 grams.
| Cinnamon | Nutmeg | |
|---|---|---|
| linoleic acid | 0.044 G | 0.35 G |
| Total | 0.044 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.
Cinnamon 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 cinnamon or nutmeg contain more calories in 100 grams?Both cinnamon and nutmeg are high in calories. Nutmeg has 110% more calories than cinnamon - cinnamon has 247 calories in 100g and nutmeg has 525 calories.
Does cinnamon or nutmeg have more carbohydrates?
By weight, both cinnamon and nutmeg are high in carbohydrates. cinnamon has 60% more carbohydrates than nutmeg - cinnamon has 80.6g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does cinnamon or nutmeg contain more calcium?
Both cinnamon and nutmeg are high in calcium. Cinnamon has 450% more calcium than nutmeg - cinnamon has 1002mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does cinnamon or nutmeg contain more iron?
Both cinnamon and nutmeg are high in iron. Cinnamon has 170% more iron than nutmeg - cinnamon has 8.3mg of iron in 100 grams and nutmeg has 3mg of iron.
Does cinnamon or nutmeg contain more potassium?
Both cinnamon and nutmeg are high in potassium. Cinnamon has 20% more potassium than nutmeg - cinnamon has 431mg of potassium in 100 grams and nutmeg has 350mg of potassium.