Nutmeg vs. Cocoa Powder
Nutrition comparison of Nutmeg and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and cocoa powder:
- Both cocoa powder and nutmeg are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and saturated fat.
- Cocoa powder is an excellent source of protein.
- Nutmeg has more beta-carotene than cocoa powder, however, cocoa powder contains more lutein + zeaxanthin than nutmeg.
- Nutmeg has more thiamin and folate, however, cocoa powder contains more riboflavin and pantothenic acid.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and nutmeg are high in calories. Nutmeg has 130% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, nutmeg is lighter in protein, lighter in carbs and much heavier in fat compared to cocoa powder per calorie. Nutmeg has a macronutrient ratio of 4:37:59 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Cocoa Powder | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 37% | 54% |
| Fat | 59% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and nutmeg are high in carbohydrates. Cocoa powder has 17% more carbohydrates than nutmeg - cocoa powder has 57.9g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both cocoa powder and nutmeg are high in dietary fiber. Cocoa powder has 78% more dietary fiber than nutmeg - cocoa powder has 37g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Cocoa powder and nutmeg contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 236% more protein than nutmeg - cocoa powder has 19.6g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Both cocoa powder and nutmeg are high in saturated fat. Nutmeg has 221% more saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than cocoa powder - nutmeg has 3mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Nutmeg and cocoa powder contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and nutmeg contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Cocoa powder and nutmeg contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin and folate, however, cocoa powder contains more riboflavin and pantothenic acid. Both nutmeg and cocoa powder contain significant amounts of niacin and Vitamin B6.
| Nutmeg | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.346 MG | 0.078 MG |
| Riboflavin | 0.057 MG | 0.241 MG |
| Niacin | 1.299 MG | 2.185 MG |
| Pantothenic acid | ~ | 0.254 MG |
| Vitamin B6 | 0.16 MG | 0.118 MG |
| Folate | 76 UG | 32 UG |
Minerals
calcium
Both cocoa powder and nutmeg are high in calcium. Nutmeg has 44% more calcium than cocoa powder - cocoa powder has 128mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both cocoa powder and nutmeg are high in iron. Cocoa powder has 356% more iron than nutmeg - cocoa powder has 13.9mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both cocoa powder and nutmeg are high in potassium. Cocoa powder has 335% more potassium than nutmeg - cocoa powder has 1524mg 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, nutmeg has more beta-carotene than cocoa powder per 100 grams, however, cocoa powder contains more lutein + zeaxanthin than nutmeg per 100 grams.
| Nutmeg | Cocoa Powder | |
|---|---|---|
| beta-carotene | 28 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both nutmeg and cocoa powder contain significant amounts of linoleic acid.
| Nutmeg | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.35 G | 0.44 G |
| Total | 0.35 G | 0.44 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: Nutmeg (Spices, nutmeg, ground) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Nutmeg g
()
|
Daily Values (%) |
Cocoa Powder 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 cocoa powder or nutmeg contain more calories in 100 grams?Both cocoa powder and nutmeg are high in calories. Nutmeg has 130% more calories than cocoa powder - cocoa powder has 228 calories in 100g and nutmeg has 525 calories.
Does cocoa powder or nutmeg have more carbohydrates?
By weight, both cocoa powder and nutmeg are high in carbohydrates. cocoa powder has 20% more carbohydrates than nutmeg - cocoa powder has 57.9g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does cocoa powder or nutmeg contain more calcium?
Both cocoa powder and nutmeg are high in calcium. Nutmeg has 40% more calcium than cocoa powder - cocoa powder has 128mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does cocoa powder or nutmeg contain more iron?
Both cocoa powder and nutmeg are high in iron. Cocoa powder has 360% more iron than nutmeg - cocoa powder has 13.9mg of iron in 100 grams and nutmeg has 3mg of iron.
Does cocoa powder or nutmeg contain more potassium?
Both cocoa powder and nutmeg are high in potassium. Cocoa powder has 340% more potassium than nutmeg - cocoa powder has 1524mg of potassium in 100 grams and nutmeg has 350mg of potassium.