Nutmeg vs. Beets
Nutrition comparison of Nutmeg and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and beets:
- Both beets and nutmeg are high in dietary fiber and potassium.
- Nutmeg has more thiamin, niacin and Vitamin B6, however, beet contains more pantothenic acid.
- Nutmeg is an excellent source of calcium and iron.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutmeg is high in calories and beet has 92% less calories than nutmeg - beet has 43 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, nutmeg is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Nutmeg has a macronutrient ratio of 3:37:60 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Beets | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 37% | 83% |
| Fat | 60% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and beet has 81% less carbohydrates than nutmeg - beet has 9.6g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both beets and nutmeg are high in dietary fiber. Nutmeg has 643% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Beets and nutmeg contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Nutmeg has 263% more protein than beet - beet has 1.6g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and beet has 100% less saturated fat than nutmeg - beet has 0.03g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Beets and nutmeg contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Beets and nutmeg contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Beets and nutmeg contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Beets and nutmeg contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin, niacin and Vitamin B6, however, beet contains more pantothenic acid. Both nutmeg and beets contain significant amounts of riboflavin and folate.
| Nutmeg | Beets | |
|---|---|---|
| Thiamin | 0.346 MG | 0.031 MG |
| Riboflavin | 0.057 MG | 0.04 MG |
| Niacin | 1.299 MG | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | 0.16 MG | 0.067 MG |
| Folate | 76 UG | 109 UG |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Nutmeg is an excellent source of iron and it has 280% more iron than beet - beet has 0.8mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both beets and nutmeg are high in potassium. Beet is very similar to beet for potassium - beet has 325mg 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, both nutmeg and beets contain significant amounts of beta-carotene.
| Nutmeg | Beets | |
|---|---|---|
| beta-carotene | 28 UG | 20 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, nutmeg has more linoleic acid than beet per 100 grams.
| Nutmeg | Beets | |
|---|---|---|
| linoleic acid | 0.35 G | 0.055 G |
| Total | 0.35 G | 0.055 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.
Nutmeg g
()
|
Daily Values (%) |
Beets 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 beets or nutmeg contain more calories in 100 grams?Nutmeg is high in calories and beet has 90% less calories than nutmeg - beet has 43 calories in 100g and nutmeg has 525 calories.
Does beets or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and beet has 80% fewer carbohydrates than nutmeg - beet has 9.6g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does beets or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does beets or nutmeg contain more iron?
Nutmeg is an abundant source of iron and it has 280% more iron than beet - beet has 0.8mg of iron in 100 grams and nutmeg has 3mg of iron.
Does beets or nutmeg contain more potassium?
Both beets and nutmeg are high in potassium. Beet is very similar to beet for potassium - beet has 325mg of potassium in 100 grams and nutmeg has 350mg of potassium.